Workout of the Day
Complete the following congo-line style in teams of 3, with each partner completing the following:
For time:
- Row 1000 Meters
- Thruster x 50 (45/35lbs)
- Pull Up x 30
Immediately followed by…
- Row 1000 Meters
- Thruster x 25 (95/65 lbs)
- CTB Pull Up x 15
Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.
Comp Class – 8am Downtown
A. 3 Sets
- TGU x 2 per
- Alt Hanging Hip Touch x 8-10
B. 3 Sets
- Seated Box Jump x 1.1.1 – Rest 2-3 seconds between jumps and 90 seconds between sets.
C. Every 90 seconds, for 12 minutes (8 Sets)
- Thruster x 1 – from the ground. Build to today’s 1RM
D. Every 90 seconds, for 12 minutes (8 Sets)
- Split Jerk x 1 – hold the receiving position in the split for 1 to 2 seconds before recovering.
