Tuesday November 30, 2021

“2K row”

10 Minutes
2,000 Meter Row
Max Back Squat 135/95

*Score = Reps of Back Squat (Row Split time in Notes)
Barbell taken from the floor.

T1: 1500m row and lighten barbell as needed
T2: As written
T3: Men BW. Ladies 80% BW.

Extra Work- Bike

4 rounds (24 min)
At 0:00-12/9 cal
At 2:00-20/15
At 4:00-28/21

Score final interval for time. Reset your bike before every interval.

Hip extension

4 sets of 15
Load with weight if possible.

Monday, November 29th, 2021 at 7:00 pm / WODS