Thursday, March 15th
Strength: Final week of Box Squats. This week we are performing all sets for speed. This should be fast paced and not take longer than 15 minutes to complete.
Metcon: Partner up and split work into manageable sets. Pacing today should be slow! Around 60-70%, especially if you’re performing the Open WOD tomorrow.
Strength
Wide Stance Box Squat: 8 x 3 @60%, every 60s.
*Use a 15″ Box
*All sets done for speed today.
WOD
For time with a partner:
40-30-20-10
Box Jumps w. step down (24, 20)
DB Renegade Rows (50, 35)
Calorie Row
*100 Ft. Single-Arm Farmer Carry after each round done by each athlete (one turf length each arm)
L2: (20, 15)
L1: (Alt. Step-ups)
20:00 Cap
*Athlete choice for DBs on Renegade rows if they are choosing a weight other than the Rx weight.
*One person works at a time.