Mobility: Shoulder Mobility.

Skill Practice Warm Up: GHD Sit Ups.

Strength Workout: None.

Metabolic Conditioning Workout: “Captain Jack Sparrow” –

For time.

1000m Row

25 Push Presses (A: 75lbs, I*: 53lbs, N: 33lbs)

50’ Walking Lunge

25 toes to bar

50’ walking lunge

25 push presses (same weight)

1000m row

Scaling Guide:  11 – 18 minutes

Coaching Tips: Start out aggressive on the row, but coast the last 300m or so.  You want to be able to get right off and start push pressing immediately.  Try to do the toes to bar in as few sets as possible. The same goes for the last set of push presses.  For the final row, go as fast as possible

*Women’s “As Prescribed” weights and reps (Rx)

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Compare To: 13 – 09 – 11