WOD: Wednesday 210728
Scott has been working to get his diving certification this summer. The man is so fit on land he needed to find a way to become fit under water. Keep up the hard work Scott!
WHITEBOARD BRIEF
- Metcon: This is week 2 of our 4-week aerobic progression. 15s of high output, then 45s of easy output for a total of 10 minutes before you move onto the next piece and repeat. Finishing our session with a Crossbody Carry AMRAP with a goal of adding one more round than you completed last week.
ROWING INTERVALS
10 x 15s hard/45s easy.
- Rest 60s then proceed to "D"
BIKE INTERVALS
10 x 15s hard/45s easy.
- Both A/B should be an RPE of 8 - tough but doable.
CROSSBODY CARRY
AMRAP 7 x 60 yards.
- Goal: Add 1 round to last weeks score even if that means going longer than 7:00
BANDED PULLDOWNS
3 x 20. Rest 60s.