WOD:

1) AQAP:

2 rounds:
10 Front Squats 135/95
50 Double-unders

Rest exactly 2 minutes

2 rounds:
10 Overhead Squats 135/95
50 Double-unders

Rest exactly 2 minutes

2 rounds:
10 Squat Cleans 135/95
50 Double-unders

Rest exactly 2 minutes

2 rounds:
10 Squat Snatch 135/95
50 Double-unders

For this Met-con keep track of your total elapsed time to complete the workout along with the time to complete each individual section.

Speal tearing through 3 rounds of the 2nd piece at Regionals a couple of years ago


Extra Work:

2) Rowing Intervals: 4 x 500m

Rest exactly 2 minutes between intervals. Keep intervals as fast, but also as consistent as possible.

For results post time to complete entire workout plus with time of each individual section along with any scaling used. If you did Extra Work post time of each 500m interval.

Post results/thoughts to comments

We want to wish everybody the best of luck that are competing in the Spartan Race today down at Killington. Good luck to everyone. If you’re doing the Spartan Race post your time and thoughts to comments…especially good luck to Alaina who is doing the Ultra Beast, attacking 26 miles by herself. Cheers.

– Jade