WOD: Saturday 250118

• Coaching Notes

Today we are getting after a fun partner game where we are using our strokes like we would on a golf course and seeing how few strokes it takes us to reach 100m on the Rower and using the 100m mark as the hole. Keep track of strokes as you both row to 1000m on the Rower and the partner with the least strokes wins. We will then be tackling a quick and specific warm-up that will take us into the main workout of the day with the focus on muscular endurance and upper body interference. Have fun with this one and keep those alternating rounds quick and cyclical throughout the workout.

metcon: “A Hero Can Be Anyone”

Complete in teams of 2.

3 rounds for time of:

Row, 1000 m

-- then --

8 rounds of:

5 Pull-ups

10 Push-ups

20 Double Unders

-- then --

Rest 3 mins

Time Cap: 40:00

Accessories:

5 rounds for quality of:

Dead Hang, 1 min

20 Banded Bicep Curls

20 Banded Tricep Extensions