Warm Up: Coach Led Warm Up & WOD Practice
Workout: For Time
Rx Option: (24/16 – 22.5/15)
500m Row
21 – 15 – 9:
KBS
DB Push Press
1000m Row
9 – 15 – 21:
KBS
DB Push Press
500m Row
Scaled Option: (16/12 – 15/10)
500m Row
21 – 15 – 9:
KBS
DB Push Press
1000m Row
9 – 15 – 21:
KBS
DB Push Press
500m Row
Into:
Strength:
Neil’s Strength Programme
Burpee Challenge
5-10-15-20-20-15-10-5 reps
5-10-15-20-15-10-5 reps
5-10-15-15-10-5 reps
Rest as long as needed between sets
Cool Down
Coaches Pick
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