Thursday: Row that boat!
Don’t forget – our FOURTH Friday Night Lights is Super Hero Night! Come dressed up!
Fitness Only: 6:30pm
Pre-Skill; Structural Dips; banded x8 reps; 30×0 x 3 sets
Skill: Deadlift x8 reps; 2020
WOD: for time at each interval
1k row rest 4 min
500m row rest 3 min
250 row rest 2 min
Fitness x8 reps; 30×0 rest 20 sec
Performance x6reps; 30×0 rest 20 sec
Fitness x 8 reps; 30×0 (can be assisted or banded)
Performance x5 reps; 30×0 (can be weighted if able – going up in weight)
B. Rowing +…(fatigue testing – all)
If hitting Friday night lights – go about 80%…if not…go 100%!
1. Row 1k…rest 4 min
2. Row 500m…rest 3 min
3. Row 250m rest 2 min
4. Row 100m
Score is time for each interval.