Training Day 48

~24 Days til Sectionals~

Today's WOD:


part 1:
A. High Bar Back Squat @ 20X0; 6,6,4,4,2,2; rest 240 sec
B1. Dumbbell Split Squat @ 3011; 7-9/leg x 4; rest 90 sec
B2. GHD Raises @ 2020; 15-20 x 4; rest 90 sec

rest as needed

part 2:
[Row Sprint 30 sec @ 100% effort; Rest 3 min off rower; Repeat 4 times] x 2
rest 10 min b/t sets of 4
record total meters per 30 sec set
you should have 8 total scores

Results:

A) 185/190/195/205/215/225

B1) 30# for all x 9 reps
B2) All 20 x 3 unbroken on tempo

rest 5 mins

Row meters: played with damper settings on first 4 and settled on 5.
1)165m 2)168m 3)172m 4)170m
rest 3 mins due to time.
5)171m 6)170m 7)169m 8)171m