10.16.20 POWER STROKE I

This entry was posted in SFXF Workouts on by

TRACE and AUBREE

Warm-up:
Row 1 K, 25 Air Squats
Dynamic Stretch

Strength: Back Squat
5 Sprints
10    (3)4    (2)3    (1)3

WOD: POWER STROKE I
For Time:
Row for Calories
Men
60 cal – Hollow Rocks – 45 cal – T2R – 30 cal – T2B – 15 cal – GHD Situps -10 cal

Women
40 cal – Hollow Rocks – 30 cal – T2R – 20 cal – T2B – 10 cal – GHD Situps – 5 cal

Number of reps for the movements between the calories is the number of strokes it took to row the prior calories.

Compare to 3.27.19

Icing:
Reverse Hyper 4 X 10