WOD 1st March 2018

28 Feb WOD 1st March 2018

Coaches Warm Up

Skill: Squat Efficiency and warm up. Rowing mechanics, set up and transition.

Work Capacity

NON OPEN PARTICIPANTS

EMOM 16 Minutes
Odd Minutes 12/10 Cal Row
Even Minutes 15 Goblet Squats
24/16

OPEN PARTICIPANTS

EMOM 16 Minutes
Odd Minutes 10/8 Cal Row
Even Minutes 10 Air Squats

WOD Notes:

For those non Open participants, the goblet squats should always be unbroken, and we are looking for roughly 15 seconds of rest per minute

For those doing the open, this should be 30/30 work to rest, and comfortable work, keeping the HR at aerobic levels.