Hey USF Rowing Team!

Here is today’s workout of the day (WOD).

AM/Base:
100 Push-ups
30 Dips
3 Muscle-ups with 3 x top presses each
5 Wrist rollers both directions

Main workout:
30 minutes of cardio at maximum effort.
What I shoot for on this WOD 20 miles in 30 minutes on the Lifecyle upright bike in my work gym. If you decide to erg, do a 10k.

Post your results!

Coach Charlie