140506 ~ Sherwood Special

Strength:

10 min to work up to 8 RM Bench Press

**Compare to 140415**

then...

10 min to work up to 8 RM Shoulder Press

Conditioning:

 "Sherwood Special"

2 Rounds For Time

400m Run

40 Thrusters (75/55#)

Cash Out:

"Penalty Box"
6 x 300m Row at 2k Pace, Sub 25 SPM
There are three rules...
1.  The 500m Pace below your average 2K pace (see below for help on this).  
2.  Strokes Per Minute (SPM) must be below 25.  
3.  No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule.  Complete the burpees after each set.  Rest as needed between sets.

2K TIME  - 500m Pace
6:20 - 1:35
6:40 - 1:40
7:00 - 1:45
7:20 - 1:50
7:40 - 1:55
8:00 - 2:00
8:20 - 2:05
8:40 - 2:10

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