*Week 2 Intramural Open Score Submissions HERE…Due Monday @ 8:00 PM

**Fitness Athletes, going forward to the end of the year we’ll be focusing on building some Aerobic Capacity on Tuesday’s with some Mono-Structural conditioning intervals. This is a great opportunity to work on building conditioning capacity, giving your body/joints an easier day, and really learning pacing and what your capacity is on the machines.

WOD:

1) Every 6:00 x 4 sets: 1000m Row

These should be hard efforts, but consistent efforts. Learn your pacing and focus on being consistent.

2) 3 sets of – 3 minute AMRAP – 1 minute Rest:

15 Knees-up

20 Wall Balls 14/8

Max Dumbbell Devils Press 25/15

Scale as needed. Get as many Devil’s Press as possible after completing the Gymnastics and Wall Balls.

Extra Work:

3) Chin-Over Bar Hold: Max Time Every 1:00 x 10 sets

Alternate each round between pronated (overhand) and supinated (underhand) each round.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE