Mobility
Dynamic
WOD
21-15-9
KB Swings 35/25
Dips
Box Jumps
Run 200m between each round – take a med ball with you.
OPEN training
“Penalty Box”
6 x 300m Row at 2k Pace, Sub 25 SPM
There are three rules…
1. The 500m Pace below your average 2K pace (see below for help on this).
2. Strokes Per Minute (SPM) must be below 25.
3. No pausing/stopping during the stroke.
There is a 3 Burpee penalty for every stroke that you violate a rule. Complete the burpees after each set. Rest as needed between sets.
2K TIME – 500m Pace
6:20 – 1:35
6:40 – 1:40
7:00 – 1:45
7:20 – 1:50
7:40 – 1:55
8:00 – 2:00
8:20 – 2:05
8:40 – 2:10
.
Cash Out
Coaches Choice