Row your hearts out! 100k this month at www.concept2.com
Warm up:
100 Jump Ropes
200m Waiters Walk - 5 or 10 lb tray
10 KB Swings
(3 Rounds)
WOD:
9 Back Squats (m=135, w=95)
9 Back Squats (m=135, w=95)
15 Med Ball Chest Passes (m=20, w=14)
500m Row
15 KTE
(3 Rounds)
- Back Squat is with bar low on back and elbows high.
- Chest Pass is similiar to basketball passing into the wall and trying to catch - 2-3ft away from wall
3 comments:
Just registered under CFAI for the Concept 2 challenge. It is very straight forward, so sign up today.
Great way to get some extra cardio during the busy Holiday season. No excuses if you miss a class - you can come in and ROW.
Knocked out my first 5000 meters in 20:25 today. Only 95,000 more to go!!!
Did 5,000 more this afternoon in 19:22. 90,000 more to go!
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