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ROW/RUN INTERVALS

SKILL/STRENGTH:

2 ROUNDS: (capped @ 15:00 which includes rest)

RUN 1000 METERS* OR ROW 1,250 METERS

Rest 2:00 between rounds

- THEN -

HIGH HANG CLEAN (10X1) -focus on form/technique rather than load (15 mins)

WOD:

2 RFT:

30 RUSSIAN KBS (70/53)

30 PULL-UPS

30 SIT-UPS

30 CALS ON ROWER OR ASSAULT BIKE

Rest 2:00 between rounds

* 1,000 meter run - Start going out the turf room door. Head West on Brooklyn Ave., turn right onto Riverside Ave, turn right onto Pennsylvania Ave, turn right onto Forest Ave, and finally turn right back onto Brooklyn Ave to come in the door where the lifting platforms are.