Tuesday WOD

Skill

1000m row for pace.

  You choose your own pace before starting your row. Your coach will have a pacing chart for you to look over. For every second off your pace it will be a 1 burpee penalty. You can choose any pace fast or slow but the goal is the same pace for the whole 1000 meters. This may be done as part of your warm up.

Performance Metcon

Open WOD 12.3 (18 min Amrap)

15 Box Jumps/Step ups 24/20

12 Push Press 115/75

9 Toes 2 Bar

Fitness Metcon

18 min Amrap

15 Box jumps/Step ups 24/20

12 Shoulder to over head 95/65

18 Sit ups