NEWS
- Summer Spirit Friday 7/21: 80’s!! Wear anything on theme with the 80’s
WOD
FOR TIME
2K Row
with a partner
*switch every 250m
STRENGTH
Deadlift
7×2, building
7×2, building
WOD GUIDANCE & GOALS
To warm up for HEAVY DAY, coaches will pair you up to row 2000 meters, switching every 250 meters. Keep transitions fast, and target 8 minutes. Then for heavy deadlift, coaches will help you build to 8.5/10 effort for your first working set of 2 reps. You’ll then ideally build by 2-3% ONLY if your form/mechanics are optimal. Record your time for the row and weights for the deadlift sets.
Post Time + Weights to Comments. Compare Scores HERE.
W/Sharon 8:14
285#
Great way to start the day K8. 135#
so strong 💪🏼
Row w/ Julia – 7:28.0
Deadlift – 225#, 245#, 265#, 275#, 300#, 305#, 315#
Row with Eric
225# x 2
7:39 solo 2k row at home
Row w/Ted
225#
With Alissa – 7:23.2. Awesome partner !!!
315#
Mariah/Katie- 8:13
245#
with em… 6:44
– 335 x 2 : rap
– 345 x 2 : em
Speedy row with Ben
355#