Sprint Work:
Row 300m (ALL OUT)
Rest 90 seconds
5 rounds for total sprint time
Conditioning:
“Long Road”
Run 200m
15 GHD Sit-ups
20 Hand-Release Push-ups
25 Kettlebell Swings (53/35)*
30 Double Unders
4 rounds for time
(20:00 cap)
Masters 55+ (35/25)
Mobility:
Pick any 3 mobilities from the MWOD posters
Hold each for 2:00
Post Max Load, Time, and Experiences to comments
Total rowing time minus breaks : 6:12. Stayed between 1:57-2:03 paces each round (between 94%~99%).
CWOD: 19:10 Rx – did 3/4 of the rounds with my hair down bc my hair tie was terrible.
Shout out to D for trying to chase down my hair tie after every exercise for me.
19:12 Rx
Note: board had 15 KB swings, so corrected it to 25 for evening class
18:38 Rx