WOD Wed Jan 15

7am Row Conditioning

3 x 10 Minutes @ 2km split time + 10s

Stroke Rates change every 2 Mins:
R1: 20/24/26/28/32
R2: 20/26/22/28/24
R3: 20/24/26/28/32

Warm-up

3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual Kettlebell Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)

Work

“Four-Loko”

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 185/135 / DB Front Squats @ 70/50

CompTrain

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press
1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk
Set 2: 65% of 1RM Jerk
Sets 3-4: 70% of 1RM Jerk