WOD: Wednesday 210120
WHITEBOARD BRIEF
- Metcon: Today's Metcon is intended to be aerobic and sustainable efforts. Pick a 500 Meter Rowing split that is somewhat challenging but sustainable for each set. The other movements are not too demanding so you should be able to recover for your row intervals. If you absolutely can't row two days in a row, don't worry, we have a Running option you 🙂
FOR TIME
Row 2k
100 Double Unders
100 Air Squats
Row 1k
75 Double Unders
100 Hollow Rocks
Row 500m
50 Double Unders
100/75 Push-ups
Row 250
25 Double Unders
100 BW Lunges
- Goal: Sustainable pace on the Row, try to keep your breathing under control during the other movements.
L2: (50 DU Attempts each set) (Box Push-ups)
L1: (500m Row each set) (Single Unders) (50 Reps per movement)
*Alternate Option
Run 1 mile, 800m, 400m, 200m
TIME CAP = 35:00
BICEP 21S
3 x 21. Rest 90s.