Thursday, 3 February WOD

Warm-up

  • 1000m Easy Row
  • 5 Inch Worms + 1 Push Up
  • 500m Easy Row
  • 5 Burpees
  • 250m Easy Row
  • 10 Tempo Push Ups
  • -World’s greatest stretch (10 reps per side)
  • -Chest stretch (on the floor 10” per side x4 times per side alternating sides)
  • Then with two light change plates -10 Plate side raises -10 Plate Front raises -10 Plate presses

QUALITY

  • For quality:
    • 5 Bench Press, pick load
    • 5 Strict Chest-to-bar Pull-ups
    • 3 Bench Press, pick load
    • 5 Strict Chest-to-bar Pull-ups
    • 1 Bench Press, pick load
    • 5 Strict Chest-to-bar Pull-ups
    • 1 Bench Press, pick load
    • 5 Strict Chest-to-bar Pull-ups
    • 1 Bench Press, pick load
    • 5 Strict Chest-to-bar Pull-ups

Rest as needed between sets.

METCON

  • 10 rounds for time of:
    • Row, 250/200 m
    • 10 Burpees
    • Rest 1 min

Try to work faster, split each round and get a little bit faster in your pace and transitions.

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