BRING A FRIEND FRIDAY!!!
Please be early and make sure that your guests have filled out a waiver, and help the coaches in getting them prepared for the WOD!
I. General Warm-Up
Tabata x 6:00 : Rotate each of the following movements for 2:00 at each one (not max effort, just a good way to get a full body warm-up)
*if need be to spread out rowers have some athletes start at different stations and rotate through
II. Transition and Build Up
Gradually build weights/movements to working weight and take warm-up reps as needed
III. Workout Of The Day
With a partner:
16/12 Cal Row
16 Medicine Ball Cleans @20/14; 16/10; 12/6
16 Abmat Sit-ups
*alternating full rounds
PERCEIVED INTENSITY - 9/10
Shoot for fast rounds. Make your partner mad that they’re not getting enough rest.
IV. Accessory, Recovery, Community
1. 5:00 walk/bike/row
2. Mobility of your choice
V. Supplemental Work
A. Deadlift- 4x4 @ 5-10lbs heavier than last week
B. SA Overhead Walking Lunge- 3x 10-12 Steps/arm (moderate weight)