WOD Sat Oct 31

Fartlek Intervals - Rowing

2 Rounds:
0-500m @ 2k Row Pace +12s
500-1000m @ 2k Row Pace + 6s
1000-1500m @ 2k Row Pace
Rest 2 Mins Between Rounds

*reduce distances to 3-400m intervals to complete in under 2 mins each (16 minute cap)

Repeat from last week

Work

“Highs & Lows”

For Time:
21 Front Squats @ 165/115
42 Single Arm Alternating DB Snatches @ 50/35
800m Run / 1000m Row / 2400m Echo / 2000m Erg
15 Front Squats @ 165/115
30 Single Arm Alternating DB Snatches @ 50/35
800m Run / 1000m Row / 2400m Echo / 2000m Erg
9 Front Squats @ 165/115
18 Single Arm Alternating DB Snatches @ 50/35
800m Run / 1000m Row / 2400m Echo / 2000m Erg

30 Minute Cap

Reduce to:

15-12-9 Squats
20-16-12 Snatches
400/500/1200/1000m Conditioning