a) WARM UP:
Row, ski erg, bike – 2 mins 2 rounds:
Then,
|
b) STRENGTH:
Pause Front Squat + HSPU On the minute x 14
Set #1 – 3 Reps @ 50% of 1RM FS Set #2 – 3 Reps @ 55% Set #3 – 3 Reps @ 60% Set #4 – 2 Reps @ 65% Set #5 – 2 Reps @ 70% Set #6 – 1 Rep @ 75% Set #7 – 1 Rep @ 80% |
c) WOD:
3 Rounds with a running clock (18:00 total)…
**Work for 1:30, rest for :30 for transition in each 2:00 window. **Scale as per your coach.
|
d) ACCESSORY WORK:
|
e) POST-WOD RECOVERY:
|