Concept II Rowing

3 x 2000m rate increase / 4 min easy

Row three 2000m pieces.  In each piece the first 1000m @ 24spm. Then 500m @ 26spm, 250m @28spm, 250m @30.  Row for four minutes at light pressure during the rest period

Wod:

Zombie complex = barbell power clean/ push press/ 5 rep back squat / thruster behind the neck – back to deck 10 pushups on the barbell then 16 lateral jumps over the barbell

*5 Zombie 400m run

*4 Zombie 400m run

*3 Zombie 400m run

*2 Zombie 400m run

*1 Zombie 400m run

endurance: rom drills – band work – run 1 mile

warmup: 10 kb swings light – 10 goblet squats – 10 rollovers – 10 walking lunges – 10 situps for 3 rounds

working capacity:
20 min Amrap
6 pull ups
7 push ups
8 kb one arm thrusters (4 per side) 55/35
9 V-Ups
Strength: F. Squat 3×5

Durability: Stretch