Conditioning
Row 2k For Time (Benchmark on PR Board)
—Rest 5-7 minutes
5 Rounds (each round is 95-100% effort)
2 Rope Climbs 15′
10 Slam Balls 50/35lb
5-10-15 yard shuttle run sprint
—Rest 90 sec between rounds
WOD Notes: There is no strength today, since I would like you guys to get in 2 little mini met-cons. If you want to make-up the bench press & DB rows you may do that either at the start or end of class. Scaling for rope climbs are 3 up/downs per rope climb or 7 burpees/rope climb. You may also scale the weight of the slam ball. Each round is a 2×5, 2×10, 2×15 yard shuttle run sprint.
Reminder: Master’s competition is this Saturday at CF 181P. Sign-up if you’re interested.
