Feb 23, 2018

Posted on by glennstake

 

a) WARM UP:

  • 2:00 Light Row, Bike, or Ski Erg

Then 3 rounds of:

  • 10 squats
  • 5 burpees
  • 10 calf raises
  • 20 arm circles – both directions
**NOTE: if you are doing 18.1 in the evening, go at 75-80% effort on the row.

b) STRENGTH:

4 SETS:

  • 10 Dumbbell box step ups (alternate leg)
  • 20 Sit ups
  • 30 Banded good mornings
  • 40 Banded pull aparts

Rest 2 mins between rounds
c) WOD:

  • Row 5,000m for time

 
d) ACCESSORY:

  • DU practice for 10 mins
Posted in WOD