WOD NOTES:
Some straight forward “grunt work” today.
Scores are calories + burpees
With so much rest between efforts make sure to push it today.
This will more of a mental test then a physical one.
Fitness and Performance
4 sets:
Chinese DB Row x 10-12 reps
Rest 60 seconds
Heavy KB Swing x 12-15 reps
Rest 60 seconds
60 seconds DU Practice
4 sets for reps
60 sec Ski erg (cals)
60 sec Burpees
2 minutes Rest
Sport
10 sets
500 m Row
60 sec rest between sets
Set 1-4 : @26 SPM
Set 5-6 : @28 SPM
Set 7-8 : @30 SPM
Set 9-10 : @32+ SPM
*Track calories on each piece
