9/8/14 Monday

Performance

A. Find a 1RM Back Squat

*Beginner’s work to a tough 5 reps

 

B. Row 500m @ 50% effort

Row
 500m @ 85%

*The “50% effort″ should be at 5k pace, the “85%″ should be at, or just below, 2k pace.

-Or-

AriDyne 1000km @50% effort

AirDyne 1000km @ 85% effort

*Your Coach will help you determine speeds

 

Competition

Wod will be posted at gym