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Friday 11/3 WoD

2
Nov

Friday 11/3 WoD

IN CASE YOU FORGOT ……

 


WOD

FITNESS

For Time:
Row 1500m
40 Dumbbell Thrusters, 35#/20#
5/3 Rope Climbs, 15′ Ascent
*TIMECAP: 14:00


SCALING GUIDE:
Row: For athletes who will row at slower than a 2:30/500m pace, scale distance.
Thruster: Athletes should be able to complete the thrusters in no more than 3:00. Scale load and/or repetitions accordingly.
Rope Climb: Athletes should be able to complete the rope climbs in no more than 2:00. Scale reptitions accordingly.

 

PERFORMANCE
For Time:
Row 1500m
40 Dumbbell Thrusters, 50#/35#
5/3 Rope Climbs, 15′ Ascent
*TIMECAP: 14:00

 

SKILL/STRENGTH

FITNESS/PERFORMANCE

12 Minutes of Continuous Movement:
10 V-Ups 10 Side Plank Hip Lifts, side
10 DB Single Leg RDLs, leg
15-20 DB Skull Crushers

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