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OUR BLOG

City of One

By brett kokoruda | In WOD | on July 1, 2016

Part A:

Row 750m

60s Rest

Row 5oom

Rest 30s

Row 250

 

*your goal for each set is to be at or near TT pace.  Your 750 should be below your 2K pace. Your 500m Row should be no less than 95% of your race pace. The 250 an all out sprint.

Part B:

5 Rounds:

5 Power Clean(135/95)

5 Front Squat

5 Shoulder to Overhead

ADV: 155/105

*each round must be unbroken or you repeat. Rest between rounds. Choose your weights accordingly.

15 minute Cap

Part C:

3 rounds

15 abmat situps

15 hollow rocks

15 reverse crunches(using KB to anchor)

 

 

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