Part A: Strict Press, 5 x 5 (Build first two sets, then stick at same load for final 3 sets. No more than 80% of max).   Part B: 3 x MAX Efforts 500m Row *Rest on a 1:1 ratio, row takes 1:45, you rest 1:45*  

- Oh and for every 1 second that you are slower than your fastest time, it is a 3 calorie penalty. For example if your second row was 3 seconds slower, and the third row was 5 seconds slower than your fastest, that makes for a total of 8 seconds. Multiply by 3 and you have 24 calories to row at the end of the session. The lower the figure, the more consistent you have been! - 

      Post Press Loads & then all 3 Row Times WOD Times, (and also the total Calorie Penalty number too!) to comments.

Summer is coming!!

AM Groups

PM Groups