Part A:
Rowing Week #2
Rest 60 seconds between each round x 8
500/400m at the following paces:
Rounds 1- 3 at +4
Rounds 4, 5 at +2
Rounds 6 and 7 at 0
Final Round at -2
Part B:
Set your 6 rep max as 100% 1x8 at 60% 1x6 at 70% 2x5 at 80% 2x4 at 90%
Part A:
Rowing Week #2
Rest 60 seconds between each round x 8
500/400m at the following paces:
Rounds 1- 3 at +4
Rounds 4, 5 at +2
Rounds 6 and 7 at 0
Final Round at -2
Part B:
Set your 6 rep max as 100% 1x8 at 60% 1x6 at 70% 2x5 at 80% 2x4 at 90%
Note - The gym will open for the 10am class today, regular classes rest of the day.
Part A: At 0:00
Start with 1000m/800m row
and 20 Burpees over the rower
At 10:00 hit this!
4 RFT of
9 Hang full cleans at 135/95
6 Wall Walks
3 Rope climbs
Score is time on part A and Part B