IMG_5129 1. Mobility

2. Bench press (3x10@50%)

3. WOD:

Row 1min, rest 1min for 20min

Goal: 3000m for males 2500m for females if done without a partner

6000m for all men teams and 5000m for all female teams

5500m for male and a female team

  • Every meter short of goal distance the athlete will hold plank for that many seconds
    • Example: 2900m rowed = 100sec of plank holds