WOD
Thursday 11.19.2020
POSTED ON November 18, 2020
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**1. Movement Prep/Activation and Increasing Heart Rate**
*Rowling consists of rowing to a target distance and trying to roll in the monitor to a target distance. Partner 1 will “rowl” to 100m. Number of meters over/under 100m is equal to penalty synchro burpees before partner 2 goes. Max of 5 penalty burpees per “rowl”. Hitting 100m exact equals no penalty. Athlete cannot do an “extra” pull if they see the monitor will not hit the target distance.
3 Shoulder Press (build up to opening weight)
200m Row (at workout pace)
* Target time:7-9 minutes
* The Scaling aim is for athletes to finish within the target time frame while keeping intensity.
12 Single Arm Dumbbell Curl (each side)
12 Single Arm Dumbbell Bench (each side)