Strength:
DE - Barbell Rows
Dynamic Effort (DE) = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec
4 Rounds for time:
9 Lateral Burpee - lateral jump over a bench
15 Box Jumps - 48" box
500 Meter Row
PM Work
Run (SS Tue, 3S Tue): 6-12 x 200m, 90 seconds rest
Maintain splits within 3-5 seconds
1 comment:
C- 4 Rounds - 20:32 - I had to run up some stairs to the rower, which sacrificed some time. Overall good WOD, was more sweaty and took longer than I was expecting.
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