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
- every round increase the weight on the S2O:
- 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.
Community Spotlight: Kyle McSpedon, Mike Isabella, Vivian Martinez
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July 4th BBQ
