4/7/18

Results don’t come to those that stand on the sidelines. Come GET SOME!

1. WOD (25:00 – 55:00)
In a team of three, where 1 partner works while others rest, complete 5 rounds each for time:
10 Shoulder to overhead
250m Row or 100-meter prowler push or sled drag (moderate weight that can be done without stopping and performed with a jogging pace

Rx+ – 165/110
L3 – 135/95
L2 – 115/85
L1 – 65/35

2. Cool Down (55:00 – 60:00)
1:30/1:30 Banded shoulder stretch

COACH AND ATHLETE NOTES:
High-power intervals is the goal today. With teams of 3 you should get a 1:2 work:rest ratio. Even if you do this solo today, aim for that ratio. No round should last longer than 2 minutes.