Strength

4 Sets

8 Single Arm DB Row + 1 sec pause @ top position

-rest 1 min between sets- 

Coaches Note: Have athletes choose a challenging load across all sets. Go up in load from last week if last week’s load was easier or below an 8/10 effort. 

WOD

“Pacing is Racing”

In Teams of 2 (Shared Repetitions): 

3 Rounds For Time:

20 Double DB Devil’s Press 50/35

40 Toes To Bar OR Butterfly Abmat Sit-Ups

600m Run (each) OR 1200m Bike Erg (each)

CAP 24