Metcon: Each set should get slightly faster and this will come from starting slow on the rower and pushing slightly harder each round. Athletes should only spend 60-90s on Double Unders otherwise they need to scale volume. Abmat sit-ups can be done butterfly style, feet together. Compare to Month 4/Week 3.
Finisher: Complete exercises post metcon. Athletes should look to complete 3 rounds at an easy pace/quality of movement.
WOD
Every 7:00 x 3 Sets:
Row 750 Meters
75 Double Unders
50 Abmat Sit-ups
L2: (50 Double Unders) (30 Abmat Sit-ups)
L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups)
Finisher
8:00 AMRAP Completed as a Finisher Post Metcon:
1a) Alternating DB Curls x 10 ea. Rest 45s.
1b) Banded Pushdowns x 20. Rest 45s.
1c) Side Plank Crunch x 10 ea. Rest 45s.
https://youtu.be/9RlXZVIT8FM