24-09-2020
Weekly Special : capacity interval

Aerobic Capacity
Row practice (Distance)
Practise rowing technik
Row/Bike
Teams of 2/ Partner 1 do one whole set before
Change with Partner 2
2 x 4 Wattage row/Bike Rest 30 sec. Between
Wattage
Rest 4 min between sets
Change Groups after the 2 sets
Go all out

Metcon
Metcon (Time)
For Time

21 – 15 – 9
Power Clean 60/45
Box Jump overs
StO

TC: 20

WOD WOD, 24. September 2020