WOD 1
Coaches Warm Up Game In pairs 10 min amrap of: 5-10-15-20 Air squats
Additional Work PART 1: 30 Mins before class 5×3 Strict Press *Build to a heavy 3 then hold that weight across the sets, aim for a heavier weight than 11/1 PART 2: 10 Mins after class Rowing Intervals of: This is pre-programmed on the rower. Take a 2 min break after the 5th interval, aim to hit 450m for men and 400m for women on each interval
|
WOD 2
10 min amrap of:
*17 min cap
|