| Fitness A) 3 Sets: Bent Over Row x 8 – 10 @2111 (Underhand Grip) Hollow Body Hold x 30 – 60s B) In Pairs: For Time: Row 2000m (Change every 250m) 500 skips Run 1600m (Change every 200m) | Performance A) 3 Sets: Deadlift x 8 – 10 @3011 B) Run Round 1: 1000m run, rest 50s 800m run, rest 40s 600m run, rest 30s 400m run, rest 20s 200m run Rest 1 min Round 2 800m run, rest 40s 600m run, rest 30s 400m run, rest 20s 200m run Pace should be sustainable and the same throughout. |
|
1 Comment
|
Archives
February 2019
CategoriesTo see a history of our WODs prior to August 2015 dating back to 2010 please click the button below.
|
