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Pain in My *** - 20/7/23

“Pain in my ***”


Group Warm Up:

5/5 World Greatest Stretch

10/10 Zombie Walks (Band)

10/10 Wrist Stretch

10 Clean High Pulls (Empty Bar)

10 Front Squats



WOD: 40 minutes work


Working @ your 5k rowing pace

Example: Row 5k in 20 mins = 2:00 pace


Every 500m complete: Score = Total Distance

5 Squat Cleans

15 Walking Lunges


RXD+ (85/60)

RXD (70/50)

SCALED+ (55/40)

SCALED (40/30)

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