Strength/Skill: Strict Press, 5 x 3, every 90 seconds

WOD: 5 RFT, working in intervals

  • Row 20/14 Cals
  • 10 – 8 – 6 – 4 – 2 S2O (Starting 135/95)
    • every round increase the weight on the S2O:
      • M – 135 – 145 – 155 – 165 – 175
      • F – 95 – 105 – 115 – 125 – 135
  • The workout will be performed as follows
    • 20/14 cal row then 10 S2O
    • 20 /14 cal row then 8 S2O
    • 20/14 cal row then 6 S2O
    • 20/14 cal row then 4 S2O
    • 20/14 cal row then 2 S2O

Record Your time every Round (5scores) as well as your S2O Weights

  • You have 2mins to complete the required work for that Round, followed by a mandatory 2 min rest (to allow recovery and weight change)
  • Coaches: Classes over 16 means that athletes who signed in after the 16th person will need to use the Bike. Heats must be used to accommodate the rowers

Accessory Work: 3 rounds

  • 15 KB Russian Swings
  • 8 KB Gorilla row, each arm
    • 8 Min total cap

The News:
THE BOX WILL BE CLOSED FROM FRIDAY, JULY 7TH 11AM UNTIL MONDAY 5:30AM CLASS.
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