WOD

METCON

FOR METERS
Row for Max Meters
3/3/2/2/1/1/1 Minute(s)
*equal work to rest

STRENGTH
Sumo Deadlift
5×5, across

WOD GUIDANCE & GOALS
Intervals plus a Heavy Day! For the rowing intervals, row as many meters as possible in the allocated time domain. Target 750/600 for the three minute intervals, 500/400 for the two minute, and 300/200 for the single minute intervals.  You’ll have equal work to rest ratio. THEN, coaches will help you build to 8.5-9/10 effort, which you’ll hold for all five sets of five reps.

Post Intervals + Weight to Comments. Compare Scores HERE.