Sprints:
Partner WOD
Bike 200 Calories
Row 200 Calories
For Time
This is a chipper. All bike must be completed, then the rower. Only one partner working at a time. Use same equipment.
Metcon:
Complete as many rounds and reps as possible in 5 minutes of:
4 Strict Pull-ups
8 Army T Push-ups
12 Alternating Pistols
For Score
Flexibility/Mobility:
Couch Stretch – 1:00/side
Banded Hamstring Stretch – 1:00/side
Overhead Tissue Smash – 1:00/side
Post time, score, and experiences to comments
Did run through of Iron Club program for this week with Coach Such. Good stuff!!
A solid hour of lifting!
Then Partnered with Sarah for the sprints:
“SApe”
21:19 Rx
Exhausting!!
Didn’t do AMRAP, a little too worn out.