WU: Row 800m/600m
P
A. Back Squat (7×3) @ 60%-65%“ Almost jumping” : come up AFAP – almost as if performing a thruster
B. Split Squats (Bar or Goblet)
6×10 (3×10/side), Slow down fast up
*Start in feet in a lunge position with legs straight. Touch back knee to the ground and come back to standing lunge position.
C. 4 RFT:
21 KBS (Vertical path) 53/35
3 RC
Run 400m
Extra
5 Rounds:
Row 1500/1250m
Rest 3:00
F
A. same
B. Split Squats (Bar or Goblet)
6×10 (3×10/side), Slow down fast up
C. 4 RFT:
21 KBS 53/35
9 Chin ups
Row 300m
Post times, loads, and comments.
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