WOD NOTES
Straight forward engine building workout.
Row at a moderate pace approximately 80% on each piece.
Then go hard on the ski intervals.
Fitness and Performance
For times:
1000 m row
Rest 4 minutes
250 m ski x 4
Rest 1:1
Rest 4 minutes
1000 m row
Sport
Dynamic prep
Indian club circles x 20’s
Wall clock x 6’s
Russian baby maker x 2 minutes
Warmup with 5 x 5
BTN Press
Overload
5 sets
Jerk Drive doubles
6 sets
Push press + Power Jerk + Split Jerk
Swole WOD
Bulgarian split squats 4 x 8-10 each
Banded hip thrust 3 x 12
Standing calf raises x 15 (5/5/5)
Wall balls 3 x 30 UB
Rest 1:1
