9
Jan
January 9, 2015
WOD
Strength – Snatches
Health – Overhead Squats 4×8
Fitness – 5×3
Performance – 3RM, [email protected]%, [email protected]%
then
Deadlifts
Health – 4×8
Fitness – 5×3 Level load-heavier than last week
Performance – 3×[email protected]%, 3×[email protected]%
Met Con – 6 Rounds for meters Rowed
Everyone – 1 min Rowing
30s Rest
*This is the first week of the Row’d Royalty competition workouts. If you’ve entered as a competitor, it’s up to you whether you want to take part in the strength session before attempting the workout. You will be allowed to do the workout with one class time, and stick around to do the strength with the next class session if you’d like. Good Luck!