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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From 0:00 -10:00 complete:
A: Start with a 500m/450m row
Then...
4 RDs of:
12 S2O at 50/35
48 DU
From 10:00-20:00 complete:
B: 4 Rds of:
12 C2Bs
16 DB lunge steps (DBs held in front rack) 50/35lbs
Then...
finish with a 500m/450m row
*Your score is time to complete each section.