Week #1
A: Establish a 6 rep max Then drop 20 % and perform a 3x6
B:Rowing Week #1
600/500m at your estimated 2km pace+4sec/500m.
Rest 90 seconds x 6
Today's Workout (WOD):
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In teams of two
Start with 1 mile run together then
complete the following work in any order with only athlete working at time:
50 BMU
75 lateral burpees over the KB
100 KBS 24/16
200 lunges holding one KB overhead
*Teams may use any strategy to get through the work as long as only one athlete is working at time