Thursday, March 24, 2016

Open Workout 16.5 announced tonight at 8:00pm! Bring a lawn chair and some snacks and join us for live viewing of the workout announcement!

Skill
Pistols

WOD
Teams of 2 one works at time
They chose how to split it up
100 KBS L3/2-1.5/1 L1-1/.5
100 Cal Row
Run 1 mile

Rowing Class
Stroke work:
250m@ 19 SPM
250m@ 21 SPM
Work on consistent slow recovery stroke

WOD:

Monitor and record best round for Max Watts

WORK REST DAMPENER SPM
6 mins   5 mins      10             16
5 mins   4 mins       8              20
4 mins   3 mins       6              24
3 mins   2 mins       4              28
2 mins   1 min         2             32
1 min        –          open          open