Tuesday, December 5, 2017

WOD

In a 4:00 Window
500 m Row
Max Rep Bench Press (135/95)
REST 4:00
In a 4:00 Window
500 m Row
Max Rep KB Swing (1.5/1)
REST 4:00
In a 4:00 Window
500 m Row
Max Rep Burpees

*You will have 3 different scores for this WOD

Tip of the Day
With a 4 minute rest between rounds, each one is designed to be a "give it all you have" workout.  The pace of the row needs to be strong but no debilitating.  If you have a 500 time, you could pace it as your 500 plus 10-20 seconds.  When you get off the rower, you want to immediately get your first rep in.  Do not think about anything else, just start.