“Gratitude is when memory is stored in the heart and not in the mind.”

Warm Up: 2 Rounds of:

  • 5 Dog Flossings
  • 7 Strict Pull Ups  (set up bands and pull up stuff now)
  • 9 Deadlift with Bar

Then warm up to 80%

Strength: Death By Deadlift (80%) and Strict Pull Up

  • Min 1 – 1 and 1, min 2 – 2 and 2, min 3 – 3 and 3. Continue in this fashion until you can’t complete the required reps in the minute
  • Max 7 rounds
  • You must stop once you fail. Record what you accomplished the minute in which you failed

WOD: Row Hard

  • Every 5 Minutes complete
    • 500 Meter (fast)
    • 15 HRPU
      • rest for the remaining time.
  • x5 rounds total (5 total scores for your row time)

*ANY ATHLETES OVER 14 TO SIGN UP WILL USE THE BIKE (40/30 Calories)

*You will be paired up to share the rower with someone. One person will start 2-3 minutes after the first person. 

  1. Scaling Suggestions:
    1. Rower – Go Hard – This should feel like death. If a 500 meter row is taking you more than 2 minutes then scale down to 400.
    2. HRPU – Perfect form, Pace yourself.

Shoutouts: Allen and Roberto B Day

Box News:

Events:

9.12.16 scores 9.12.16 workout