Tuesday, March 1 WOD

Buy-in: Pry squat + Coach Boz OHS Warm-Up + 30 squats + 20 push-ups + 10 pull-ups.  And,  check your 500m row PR before you come to the gym. Write it down.

WOD: 3 rounds, for time.   Row 500m, then perform as many 95/65# thrusters as seconds above your PR 500m time.   For example, a fictional Tough Dallas (with a 500m row PR of 1:22) would rock it as follows:

  • 500m in 1:32 (that’s 10 seconds above my PR) + 10 thrusters
  • 500m in 1:36 + 14 thrusters
  • 500m in 1:42 + 20 thrusters
  • Total time of 7:28

Cash out: Sit down.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!