Skill – Rowing
1) Arms only (slight lean back) – 10 pulls
2) Arms + Hinge forward (soft knee) – 5 pulls
3) Full Stroke – Row 20/15 cals
Strength
Back Squat – 10(77%), 8(80%), 6(85%), 4(87%), 2(90%)
—Pause on the last rep of each set. Set of 10/8 is same weight as last wk.
Conditioning
6 Rounds For Time (15 min cap)
5 Dball Over Shoulder 150/100#
10 Burpee Box Jump Overs 24/20″ (open standard)
WOD Notes: TD = 9-14 min. No step-ups allowed. You must jump, so choose a lower box if necessary.
Assistance
a) Strict Pull-ups: 10×5-9 reps every 90 sec
b) Weighted Plank: 8 sets: 45 sec on / 45 sec off (heavier than last wk)
