games-rowing-300x200ATHLETE

Partner WOD!

“Open Water”
For time:
3,000m Row (1 work, 1 rest)
100-200 DU (Accumulate between 2 partners–both can work at the same time)
100 Partner Medball Situps (accumulate, 50 each)
100-200 DU (Accumulate between 2 partners–both can work at the same time)
3,000m Row (1 work, 1 rest)

COMPETITOR

A.  Clean
1.  3 Squat Cleans at 60%
2.  3 Squat Cleans at 70%
3.  3 Squat Cleans at 75%
4.  2×2 Squat Cleans at 80%

B.  Front Squat: Each set is done “On the 90 Second”. Percentages taken off your 1RM Front Squat.
1.  3 reps at 78%
2.  1 rep at 83%
3.  3 reps at 78%
4.  1 rep at 85%
5.  3 reps at 78%
6.  1 rep at 87%

C.  Conditioning
1500m Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row
*Yes, there is back to back days of wall balls.