Rowing WOD:

Coach Pat and CFB Badass Consortium attacking push ups at Not Your Average Joe’s last weekend. Got any fun weekend plans?

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

4′ Rest

15′ PYR26 (Pyramid @26s/m)

3′, 2′, 1′, 2′, 3′, 4′ (@22s/m, 24, 26, 24, 22, 20)

• Post Splits to comments @26 and @20 for both pyramids

Strength WOD:

5 x 5 Back Squat

• Post Loads to Comments.

Conditioning WOD:

4 RFT

400m Run

20 Wall Balls (20/14 lbs.)

10 Push Ups

• If it’s to cold outside to run then sub a 500m row.
• If you don’t have space for wall balls then sub DB Thrusters.
• Post time to comments.

Today’s focus is strength.  Use the pyramids in the Rowing WOD for a good warmup and skill session to dial in ratio and control.  Then get in a couple of warmup sets and whatever mobility you need before attacking the Back Squats.  Keep your chest up, lock your breath in, and spread the floor.  Drive through those heels as you fight through the hole.  Put all of your focus and effort into your working sets to get the most out of today.  If you’ve got the time give the Conditioning WOD a shot and empty the tanks.

Have fun and go hard!