Strength: Final week of banded deadlifts. Athletes will see this again in 12 weeks. Seated Box Jumps work up to a higher set than last week this week.
Metcon: This workout will be a sprint for more advanced athletes in which they will need to push their row pace to finish sub 10:00. For intermediate athletes they need to look for sustaining efforts for all 3 rounds to finish under the time cap. With that said, the intent will vary based on ability, but overall everyone needs to push their row pace today. Clean and Jerks can be done singles or touch n go.
Skill/Strength
1) Speed Deadlift against a band: 10 x 2 @55%, every 60s.
2) Seated Box Jumps: 4 x 3. Rest 60s.
WOD
“Rowing Grace”
3 RFT:
500 Meter Row
10 Clean and Jerks (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
12:00 Cap
https://youtu.be/rpygokb9cec