Strength
Clean (Full Squat)
5-5
WOD - 20min AMRAP
20 Burpees
THEN
5 HSPU
30 Double Unders
10 DeadLift 140/100
At the end of every round, alternate between 5 Strict Pulls Ups and a 400 Metre Run, starting with the Pull-Ups.
Post loads/rounds to comments
Well it's about time we started off the CFS 500m rowing challenge.
ReplyDeleteSo here's a starter
Mark 1:36
Brian 1:55
Worked with JDR tonight
ReplyDeleteStrength, 5@60, 5@70..kg should have gone heavier, but we ran out of time talking. The cleans felt good so watch out Pound4Pound Jesse.
WOD 3 RNDs + 45 ( short the last 400m)
Pretty happy with my kipping HSPU