Announcements
- Mental Prep Workshop with Dawn Fletcher. FREE for members, but limited space. CLICK HERE for details
- Blog post: Why all the rowing?? CLICK HERE
SWOD:
A1) Supinated Weighted Pull-Ups 3 x 3,3,3,3 Rest 15-30 seconds between pull-up cluster
A2) Strict HSPU 3 x Max(-1)*
B. EMOM 10:
Touch and Go Jerk x 3
WOD
4 Rounds: (15 Min Timecap)
150m Run
10 Pull-Ups
Rest 30 sec
150m Run
10 Shoulder to Overhead (95/65)
Rest 30 sec
Score=Time including rest periods