Thursday, March 7th, 2019

Open participants:
 
“Pre-Game”
Not for score, at controlled, low intensity:
2 rounds:
2:00 light bike or row
20 x 10 meter shuttles
Then, 2 rounds:
10 Russian KB swings, 10 slow air squats, 10 GHD sit-ups
Directly into…
3 rounds:
1:00 light bike or row
3 deadlifts
3 hang squat cleans
3 power clean & jerks
-Barbell should be loaded between 40-50% of 1RM C&J.
Non-Open participants:
 
Workout of the Day:
 
Deep Blue Sea
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
-Score is total distance rowed.
-Compare to 1/17/18