Conditioning:
3-person team
“Monostructural Sprint Tri”
Row 2100m (switch every 350m)
Bike 4200m (switch every 700m)
Run 1800m (switch every 300m)
For time
…rest 5 minutes, then…
Strength:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Overhead squats (95/63)
1-2-3-4-5-6-7-8-9-10 rep rounds of:
GHD Sit-ups
For time
Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…
Post results and experiences to comments
Didn’t do this WOD
But did my own
Swam a boat to a dock at 10pm the night before a good 45 min of swimming with resistance.
Strong “functional” work!!
Tri Team:
“Christa and the Sape”
22:11
SWOD:
9:43
95# FSQ (still avoiding OHS in WOD’s due to shoulder rehab)