WOD Fri Mar 13

7am Row Conditioning

3x10min  2km split time+10sec, change of stroke rate every 2 min

Round 1)  20/24/26/28/32

Round 2) 20/26/22/28/24

Round 3) 20/24/28/24/20

Strength

Front Squats

On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 86%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 89%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 92%
Set 7 (On the 12:00): 12 Reps @ 66%

*Percentages based on 1RM Front Squat

Work

“Power Wash”

Every 10 Minutes x 2 Rounds:
1000/800m Row
30 Dumbbell Power Snatches @ 50/35
50 Wallballs @ 20/14