ROWING PRIMER:
5 Rounds:
300M @ 5K pace
200M @ 2K Pace
No Rest btw rounds
2 Minute Rest
1K Row @ 2K Pace
NO ROWER PRIMER:
Bike: 5 Rounds
.5 Moderate
.3 Faster
Look at your RPM
2 Minute Rest
1.5 Mile Bike For Time @ Faster Pace
GYM WOD: Dear JT – 21-15-9
Strict HSPU
Push Ups
Burpees
200M Farmers Carry @ 70/50 after each round
Time Cap 15 Minutes
Modifications:
No Strict HSPU. DB Strict Press @ 50/35
No Push Ups: Push Up Negatives
AT HOME WOD:
Dumbbell:
Same
Bulletproof Shoulders:
Single Arm DB High Pull (each side)
Shoulder Taps 3x Reps
7-5-3 Wall Walks
Bodyweight Version:
Strict HSPU
Push Ups
Burpees
200M odd Object Carry