11.13.2015

Warm Up

Dynamic Drills

Then, In teams of 3, work together to complete 2 rounds each of:

  • Partner A – Row 200m
  • Partner B – Scap Pull Up x 10 + Hang from bar for time remaining
  • Partner C – Goblet Squat x 10 + Hold Bottom Position for time remaining

Workout of the Day

A. 4 Sets

  • Rope Climb x 2-3 (legless, straddle if possible)
  • Nose to Wall HS Hold x 45-60 seconds (Shoulder Taps x 20 if possible)
  • Alt Pistol x 8-10
  • Double Under x 40-50 or max reps in 45 seconds

B.

For max meters:

  • 4 minutes of Rowing
  • Rest 4 minutes
  • 2 minutes of Rowing
  • Rest 2 minutes
  • 1 minute of Rowing

Set your goal at or above 2000 total meters rowed, but list scores separately

 

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