Mar 18, 2019

 

a) WARM UP:

2 rounds:

  • 250 meter row
  • 30 Second dead hang from pull up bar
  • 10 beat swings
  • 10 m bear crawl
  • 20 second handstand hold
b) STRENGTH:

  • Max Strict Pull ups

rest 60 Seconds

  • Max Strict Handstand Pushups

Rest 2 Minutes

Repeat 3X

** modifications: use band for pull ups, box for HSPUs

c) Specific Warm up

  • Row 250 meters gradually increasing speed
  • 10 kettlebell swings (overhead)

WOD:

  • 3000 Meter Row for time
  • At the top of every minute: 8 kettlebell swings

**if class is too large to accommodate all the rowers and aab, you will run 150×20 meter shuttles

**time cap: 20 mins

Posted in WOD