– 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.
10 Minutes devoted to 1 gymnastics or Olympic lifting skill.
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.
5 Minutes of “bodybuilding work” devoted to one muscle-group.