FYI– Our mid winter CLEAN EATING CHALLENGE starts on Monday the 18th. If you want to have both oars in the water we will have an information meeting at 7:30 on Wednesday evening. I will post more info during the rest of the week as well. Buy in is $20, you can get 1/2 of that back if you reach certain thresholds the other $10 will be used for prizes.
Warm-up: Jog the Box w/footwork 5 Min. Dynamic Stretch
Strength: Strict Press
3@70% 3@80% 3+@90%
WOD: SMOKE ON THE WATER
16 Min. AMRAP with a partner
Partner A will Row 250/200 while Partner B completes a Max Effort KB Step Up 70/50
They switch at the completion of the row.
Keep track of step ups and completed row, (worth 1/10th of distance).
Scoring example: Jack and Jill each rowed 3 rounds, (1350m). Jack completed 122 step ups while Jill completed 106 step ups.
Score would be 1350/10=135+122+106=363 reps
Icing: 5 Rope Accents or Rope Climbing skill work.