WHITEBOARD BRIEF

– Strength: Today we are spending 10 minutes on a skill of your choice that needs work, either gymnastics or an Olympic lift.
– Metcon: For our WOD today we are working on pace and technique on the rower for 500 Meter intervals. There should be no drop off between splits.

SKILL WORK

10 Minutes devoted to 1 gymnastics or Olympic lifting skill.

CONDITIONING

Rowing Intervals: 5 x 500 Meters. Rest 1:1
– Goal: Rest as long as it takes you to complete the 500. Find a challenging split time and hold that for ALL 5 sets.

ACCESSORY WORK

5 Minutes of “bodybuilding work” devoted to one muscle-group.