Strength
Back Squat – 2 reps every 1:15 for 8 sets
—Start at 75% & work up to a heavy double by the end.
Conditioning
5 Rounds For Time
20/18 Cal Row
Midline
GHD Sit-up Hold (weighted) – acccumulate 3 min in the least amount of sets
WOD Notes: TD = 9-16 min. Thrusters should be unbroken every round if possible and should get very difficult by the 4th round. You should be pulling about 85-90% effort on the rower each round, so that you can transition to the BB quickly.
Coach Tighe – Dropping some knowledge during rowing clinic
