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  • Writer's pictureCoach Rob

WOD for Monday 240303

Great Job for all of those that participated in the the Open so far! As usual, the workout was challenging, and as usual everyone rose to the occasion and destroyed it. Just a couple of things...

Don't forget to record your scores online.

If you haven't signed up for the OPEN, you have until 6pm Monday to sign-up, complete the workout and report it online. So, get it done!

Our official WOD for Monday classes will not be 24.1, but we will accommodate you so you can be judged and get it done in time. This goes for those that would like to redo.

If you will be doing 24.1, let the coach know when you arrive.

In case you didn't see it, Don't forget to record your scores online. This needs to be done by 6 pm Monday.

If you have any questions about any of it, just ask a coach.


TONY PERKIS

1000/800m Row

50 Push-ups

200 Double Unders

50 Push-ups

1000/800m Row


-OR-


5 rounds

250m Row (MUST be Sub 0:52 for Men and Sub 0:59 for Women)

25 Double Unders (MUST Be unbroken)

25 Single Unders (MUST Be unbroken)

*1:44/500m for men and 1:58/500m pace for women


STRENGTH

4 Front Squats @ 70% 1 RM Front Squat

4 Front Squats @ 70% 1 RM Front Squat

4 Front Squats @ 75% 1 RM Front Squat

4 Front Squats @ 75% 1 RM Front Squat

4 Front Squats @ 75% 1 RM Front Squat


*:20 Hold after last repetition on each set.

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