HS Walk then Knock on Wood

Friday, October 9, 2020

Happy Birthday Kat Mc and Davie!

Pictured above: David N in the middle of “Big Clean Complex”

1. SKILL/SWOD

HS walking 
5 Rounds:
15/12 cal row/bike
“X” distance HS walk

X=
Option 1 – 50’ HS walk
Option 2 – 25’ HS walk
Option 3 – 1:00 HS walk practice
(Final week of repeating this)

2. METCON

Knock on Wood
3 RFT:
30 PSn 75/55
30 Box jump overs 24/20
30 C2B Pull ups
30/24 Cal row (or 25/18 cal bike or 300m run)
Cap=20 minutes (this is a SUPER tight cap, scale appropriately)

Row efficiency workshop happening TOMORROW! You’ll learn proper row technique and perform drills to develop an efficient row! $30/person. Text in to see if there is space available (9 person limit). Sign up at the Box.