Strength
a) Bench Press – 4×7 @ 75-80%
b) Pull-ups: Strict C2B or Chin – 4×8 (use a weight if necessary)
—You may do inverted rows with barbell or ring rows instead of pull-ups
Conditioning
Complete with a Partner for Time:
5k Row
—You must switch every 500m. Each partner will do 5x500m sprints!
WOD Notes: TD = 17-25 minutes. Each 500m MUST be a sprint or at least 95% effort, since you will have about 1:45-2:30 minutes of rest depending on your partner. You may partner up with anyone. Classes with odd numbers, will have one group of 3, which 2 people will row at once. Do not reset monitors after each 500m. Averaging a 2:30 pace will put you at 25 minutes, so you have to average less than that between you and your partner.
