4/16/2018

WOD

Rx Intermediate

Beginner

4 Rounds for Time:

 

500m Row

 

10 OHS (155/105)

 

4 Rounds for Time:

 

500m Row

 

10 OHS (115/80)

4 Rounds for Time:

350m Row

10 OHS (65/45)

Notes:

  • Today we have a couplet of rowing and overhead squats.
  • Following the general warm up, we will warm up, review and practice the michancis of the overhead squat.
  • We will also review proper rowing technique.  
  • In this WOD, we want to keep the row under 2:15. If times are higher than this, consider reducing the distance.
  • Choose a overhead squat weight that will allow you to do 10 consecutive unbroken during your warm up.
  • This WOD should be around 12 minutes in length
  • Move Well, Play Hard, Have Fun .

Modifications:

  • Row = Reduce Distance
  • OHS = Lower the Weight

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