WOD NOTES
Take your 2K row PR subtract 20 seconds then divide by four. Row all pieces at said pace.
Score + or – (+ equals Slower)(- equals Faster)
Goal is to be close to zero at the end
Fitness and Performance
6 x 500 m
Rest exactly 3 minutes between each piece
Sport
AHAP
BTN Push press + OHS 3+1
Then…2 back off sets @90-85%
Goal here is a narrow grip or clean grip if possible?
HBBS
Pause squats up to 5 RM
3 seconds in the hole and no bounce
Jumping quarter squats 4 x 5 @50% of today’s #
CF athletes
Thruster endurance work
21-18-15-12-9-6-3
Unbroken thrusters
Rest enough between each to perform UB
Take note of your rest times and total time to complete
We will repeat this test throughout the year to see progress.
