WOD Fri Mar 6

7am Row Conditioning
 4 x 6 min on 3 min off **change of stroke rate while maintaining 2km split + 10 sec
Round 1: 3min@22s/m then 3min@26s/m

Round 2: 3min@ 24s/m then 3min@ 28s/m

Round 3: 3min @28s/m then 3min @24s/m

Round 4: 3min@ 26s/m then 3 min@ 22s/m

Strength

Front Squats

7 Sets of 1:
5-Pause Front Squat (1 Squat, 5 Pauses: Quarter Squat, Parallel, Below Parallel, Parallel, Quarter Squat)

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%

Work

“4-Wheel Drive”

5 Rounds:
AMRAP 4:
21/15 Calorie Bike
15 Burpee Box Jumps @ 24"/20"
AMRAP 10m Shuttle Runs

Rest 4 Minutes Between Rounds