Warm-up
Partner Up!
P1- 300m Run
P2- AMRAP Bar Facing Burpees
Switch
WOD
5 Rounds
300m Run
15 Bar Facing Burpees
12 Deadlifts (135,95)
9 Hang Squat Cleans
6 Thrusters
Rest 1 Minute
Level 2- 115,75
Level 1- 95,45
ADV- 155,105
*Sub 400m Row/Ski or .5 mile Bike
Extra Work
With a partner
7 minutes of Muscle Ups
Row Clinic
*8:30 – 9:30AM in Southie Orange. All are welcome!
Warm-Up
EMOM 9
200m/150m row
12 burpees
12 wallballs (light weight)
Skill
Pause drill
WOD
3×6 minute row
3 minute rest between each
Extra Work
* To be completed at any time during the week
1500m
500m recovery
1500m
500m recovery
Push yourself for both 1500m pieces, and challenge yourself to stay on the rower for the entire 4000 meters. Take the 500m intervals as true active recovery, let your pace and stroke rate relax as much as possible while still keeping good form.