WOD Wed Feb 19

7am Row Conditioning

12 x 250m Row Intervals, on the 3 min

Work

“Long Haul”

2 Rounds For Time:
20 Push Presses @ 115/85
30 Single Dumbbell Box Step-ups
40 Burpees
50/35 Calorie Row

Dumbbell: 50/35
Box: 24"/20"

CompTrain

On the Minute x 7:
Thrusters

Minute 1: 115/85
Minute 2: 135/95
Minute 3: 155/105
Minute 4: 155/105
Minute 5: 155/105
Minute 6: 135/95
Minute 7: 115/85

  • Within each minute, you’ll complete one single unbroken set at the listed weight

  • Once the bar hits the ground, you’ll rest until the next minute begins

  • Ask Coach for remaining rules

Jason TrinhComment