(Competition / Phosphogenic 1-10 sec bursts)
WOD Review: 8 min
Then group warm up all together: 60 sec row, 30 sec wall squats, 30 sec BB back squat, 30 sec BB deadlifts, 5 back squat reps of light weight on BB
With a rolling clock:
SOD 1
0-20 min: establish a heavy Back Squat
(if you max out before the 20 min are up, you may begin the deadlift)
SOD 2
20-40 min: establish a heavy 3 rep Deadlift (touch and go preferred / no significant hesitation/re-setup) (if you max out before the 40 min are up, chose another skill to work on until the clock reaches 40 min)
WOD
3 x 200m row (hard effort) with 30 sec rest between each effort
*Reset the ERG computer each round and use the digital clock for your final time
