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Friyahhh 03082024

Warmup


WOD

RX

AMRAP 20:

300-meter row

10 deadlift (125/185 lb)

50 double-unders

Level2

AMRAP 20:

300-meter row

10 deadlift (95/135 lb)

50 single-unders

Level 3

AMRAP 20:

30 strokes on the rower

10 deadlift (55/75 lb)

50 single-unders or jumping jacks

*The load is a suggested starting point. If you are completing all the tests in the Foundations division, you are free to decrease or increase the load as your skill level allows.


INTENDED STIMULUS

  • Long, high-volume workout.

  • 5-8+ total rounds (400-720+ reps).

  • Athletes should row at a sustainable pace. Most should finish each row between 1:00-2:00.

  • Deadlifts should be completed with sound technique. For some, each round will be unbroken, while others will need to strategically pace single reps or small sets.

  • Aim to spend no more than 1:00 on double-unders. Those who are developing capacity in this skill should be mindful of accumulating an excessive volume of missed repetitions.

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