WOD NOTES
Pace the row accordingly today. Maintaining an efficient SPM is key.
These short intervals should be UB.
Fitness
4 sets
DB push press x 8-10
Band reverse fly’s x 15
Russian baby makers x 30 sec
3 sets
For times
400 m row
12 DB Thrusters
8 Burpees
Rest 1:1
Performance
15 minutes
Build to a heavy 3 Push press
This is not a max effort, we just want you to feel a load heavier that what you will be using in the MetCon
3 sets
For times
500 m row
12 Thrusters 95/65
8 bar facing burpees
Rest 1:1
Sport
Rest Day
Mobilize, active recovery and eat well
