081213

pm wod

row 4500m 

then-

leg presses 5 reps each weight

103 plate to 202 plate

12 plate total

then-

row intervals

0:30 on/0:30 off

for 15 mins

total calories 165

distance 2270m

finish with

7 min amrap of

10 single db swing each hand

20 push ups

4r+2

done