Strength
HBBS 4x4 at 80% and 5x3 at 85% of 1RM
Rest two minutes between sets.
Team WOD
As a 4 person team with a continuously running clock:
Max Row for distance while completing:
8RFT of:
10 Box Jumps (24/20)
10 TTB
10 KBS (24/16kg)
Post loads and results to whiteboard and comments.
Coach's Notes. (standard Friday team WOD start time of 0600, warm up prior and be ready for a WOD brief at 0550)
Team WOD
The idea is to maximize distance rowed in as little time as possible. One person starts rowing, the other three teammates rotate through the triplet two complete times – each person doing each station twice. Once 2 rounds are complete the rower rotates in and one team member goes out to row. WOD is complete once all four members have taken a turn rowing and a total of 8 rounds completed. Score is total distance minus time in seconds.
ROUTINE IS THE ENEMY.