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