Monday May 16, 2016

Screen Shot 2016-05-15 at 10.09.45 AM

(Jeremiah took on Friday’s  arm blast WOD with a weight vest.  Way to take it to the next level!)

Register for Classes on Mindbody and Post Scores to Whiteboard

Level 1 & 2 WOD:

“Strength vs. Speed”

Part A: Strength

21-15-9
Row for calories (resistance on level 10)
Push Press @ 80% of your 1RM

 

Rest 5 minutes (If we have more people than rowers, we will rest long enough so that another heat can finish, while you rest)

Part B: Speed

21-15-9
Row for calories (resistance on level 4)
Push Press @ 45% of your 1RM

MOD 1:  PP (75%, 40%)

MOD 2: PP (70%, 40%)

MOD 3: PP (65%, 35%)