WOD NOTES:
Race the clock today.
If you cannot complete the required reps?
No stress! Take note of your results for future attempts at this challenge.
A good plan is to divide the reps into the 5 minute time cap.
This will give you the require reps per minute to complete each piece.
Example
30 ring rows = 6 per minute
50 wall balls = 10 per minute
75 sit ups = 15 per minute
Fitness and Performance
0:00 – 5:00 = 1000 m row
5:01 – 10:00 = 30 Horizontal Ring rows or feet elevated
10:01 – 15:00 = 50 Wall balls
15:01 – 20:00 = 75 Sit ups
20:01 – Completion = 1 KM Assault Bike or 500 m Ski
Sport
Today’s focus will be a bit of preparation for the BC Master’s WL meet.
Plan your warmup sets in advance and stick to the plan.
Good luck.
Snatch
Work up to your opener then 3 lifts at said loading
Clean and Jerk
Same as Snatch
WL Athletes
Front Squat
3 x 3 @70%
CF Athletes
4 sets
10 calorie Assault bike
1 length sled push @ME
Sled loaded with 25’s
Rest 1:1
