Warm Up
Breathe. Stretch. Move.
Strength
Deadlift
2 x 10 @ 40%
10 x 1 @ 70%, hold at the top for 30 seconds
Rest 1 min. between sets
WOD
For time:
500m row/ski
50 KB Swings
400m row/ski
40 KB Swings
300m... 30 KBS... 200m... 20 KBS… 100m… 10 KBS...
Post
Coach’s Choice
Endurance 11:30am & 5:15pm
Warm Up
Breathe. Stretch. Move.
WOD
20 min. on machine
Focusing on stroke rate
Row: 24 s/m
SkiL: 26 s/m
then
10 min. AMRAP
Burpees
Post
Coach’s Choice
