Thursday, March 8, 2018

WOD

NON- Open Athletes:
5 x 500 m Row
*Rest 2:1 Between Rounds
*Score is slowest round

Open Athletes
3 Rounds for Completion:
1:00 Light Row or Bike
3 Strict Pull Ups
6 Total Spidermans + Reach
9 Slow Squats
12 Sit ups
INTO:
3 Rounds for Completion:
1:00 Light Row or Bike
3 Walkouts + Push up
6 Box Jumps (Step Down)
9 PVC Overhead Squats
:30 Samson Stretch per Side

Tip of the Day
Pacing is the name of the game today.  Trying to set a 500 m PR for each round today is going to be impossible to maintain.  So, if you know your 500 m PR time, you might try to maintain a time that is around :10 slower than that for all 5 rounds.  The goal is to finish each round at about the same time, giving your best effort that won't leave you totally gassed for the next 4 rounds.