Wednesday 6/24

WARM UP (0-10:00)
Complete in any order:
1000 meter row
1000 meter ski
SKILL (12:00-22:00)
Rope climb technique
10:00 practice
WORKOUT OF THE DAY (30:00-50:00)
2 rounds, separated by 3:00 rest:
21-15-9
Calorie row
Strict press
RX: (2/3bw) (1/2bw)
55+: (1/2bw) (1/3bw)
*Athletes will perform first round of the couplet at heavier weight and second round at the lighter weight. No use of the knee, ankle, or hip is allowed during strict press. 20:00 time cap.
CLEAN UP (50:00-60:00)