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Wednesday 2/22 WoD

21
Feb

Wednesday 2/22 WoD

STRENGTH/SKILL:
Power Jerk 3RM
(TIMECAP: 20:00)

WOD:
3 Rounds For Time:
Row 500m
10 Shoulder-to-Overhead, 135#/85#
(TIMECAP: 12:00)

SCALING GUIDE
Row: For athletes likely to row slower than a 2:20/500m split, scale distance to 400m to maintain intensity.
Shoulder-to-Overhead: Athlete should be able to complete each round in no more than two sets. Scale load accordingly.

EXTRA WORK:
Overhead Squat 2RM
TIMECAP: 20:00

CORE STRENGTH:
1) Side Plank Hip Ups, 4×12-15/side

2) Split Squat Banded Rotations, 4×10/side

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