Wod Friday 3/31/17

1. Warm-up

Coaches choice

2. Wod prep

Prep the movements

3. Wod

Star Ship for time

Row 2k

@ 1500m perform 4 rounds of the Chief(135,95)
@1000m perform 3 rounds of the Chief(135,95)
@500m perform 2 rounds of the Chief(135,95)
@0m perform 1 round of the Chief(135,95)

*The work out is complete when the final round of the Chief is complete.

1 round of Chief is:
3 power cleans
6 push-ups
9 squats

Option 1:

Row 2k

@ 1500m perform 4 rounds of the Chief(115,75)
@1000m perform 3 rounds of the Chief(115,75)
@500m perform 2 rounds of the Chief(115,75)
@0m perform 1 round of the Chief(115,75)

Option 2:

Row 1500m
@1000m perform 3 rounds of the Chief(95,65)
@500m perform 2 rounds of the Chief(95,65)
@0m perform 1 round of the Chief(95,65)

*Scale load is needed.

4. Post wod

5 minutes of foam rolling.

Ani

Posted in WOD

6 thoughts on “Wod Friday 3/31/17

  1. Lots of fun with the 5:30 crew!
    Star Ship: 19:46 @75# – thanks Michelle for “encouraging” that. Really fun workout!
    30 Burpees for day 5 of the 15 day burpee challenge and 30 pullups…just because.

    Like

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