Monday 11.17.14

Skill: On the rower:

- Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
- Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
- Pull a sub-1:40/500-m pace for as long as possible
Rest 3 minutes
- Pull a sub-1:45/500-m pace for as long as possible

*IF you can not pull these numbers for any significant time, then do one of the following:
1) Pull for :30 sec as hard as possible
OR
2) Back off the times by :10 - :20 sec

WOD: 4 rounds for time of:

- 400m Run
- 20 Ring Dips

*Optional:  5:00 time cap:
- 30 Weighted Pistols - alternating (or at hardest variation)

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