WOD Fri Feb 28

7am Row Conditioning

Warm-up

200m @2km pace +15
200m @2km pace +10
100m @2km pace -5
Rest 2 min
100m @ 2km pace+10
100m @ 2km pace -5
100m @ 2km pace +10
Rest 2 min
100m @2km pace +10
50m @2km pace -5
100m @2km pace +10
50m @2km pace -5
100 m easy.

2k Row For Time

Strength

Front Squats

On the 1:30 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 79%
Set 2 (On the 1:30): 1 Rep @ 84%
Set 3 (On the 3:00): 3 Reps @ 79%
Set 4 (On the 4:30): 1 Rep @ 87%
Set 5 (On the 6:00): 3 Reps @ 79%
Set 6 (On the 7:30): 1 Rep @ 90%
Set 7 (On the 9:00): 12 Reps @ 64%

*Percentages based on 1RM Front Squat

Work

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):
Even Minutes - 15/12 Calorie Row
Odd Minutes - 15 Burpees