We’re going to miss you Coach Jon…aka The Silver Fox!!
Benchmark WOD
“2k Row”
For Time:
2,000 Meter Row
* Post time to the whiteboard. Compare to 08.28.18.
Accessory Work
1. Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
2. Midline
On the Minute x 9 (3 Rounds):
Minute 1: Strict TTB
Minute 2: GHD Static Hold – Belly Up (Supine)
Minute 3: Banded Good Mornings
Not for score…no set rep scheme. Practice quality reps in each time domain.
