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Thursday 05.03.2018

POSTED ON May 2, 2018

Thursday | 05.03.2018

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Warm Up:
 
5 Strokes Rower Arms Only
5 Strokes Rower Legs Only
50ft Walk on Toes
50ft Side Shuffle L/R
50ft High Knees
 
x3
 
Foundation:
 
A. Power Clean EMOM 9min
 
3-5 TnG at 65-75% of 1RM Power Clean
 
*If athletes do not have a 1RM Power Clean use
the time of 9min to establish a 1RM.
 
Metcon:
 
Level 1 (RX)
 
1k Row
30 Burpee to Plate
800m Run
30 Burpee to Plate
1k Row
 
For Time
Level 2 (Intermediate)
 
 
1k Row
30 Burpee
800m Run
30 Burpee
1k Row
 
For Time
 
Level 3 (Beginner)
 
750m Row
25 Burpee
600m Run
25 Burpee
750m Row
 
For Time

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