Warm up: Coach’s Choice
Strength/Skill: Split Jerk
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Three 7-Minute Rounds
500m/450m Row
400m Run
Stimulus/Focus: Push as hard as you can in each cardio movement to give yourself as much time to rest as possible in the 7-minute round. You will have three separate scores.
Cool Down: 400 Meter Walk or 25/20 Calorie Assault Bike or 500 Meter Ski Erg or 1000 Meter Bike Erg