1 deadlift 405/285*
10 toes to bar
15 bar facing OTB burpees
*The weight on the bar should be heavy for a deadlift, but not max effort. This should be a weight that you could complete 5 touch and go reps when fresh.
Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
Happy New Year, athletes!! This is our test workout for the month. Kick ass today (don’t hold back!), and kick ass again at the end of the month to see how much more fitness you’ve achieved! Make note of your score and any scaling you do.
No 6am class this morning! All other classes as regularly scheduled!
The 2k row is something we test once or twice a year. It is an incredible test of fitness, and also helps athletes gauge pacing for future rowing workouts. We talk about strategy in terms of pacing relative to your 2k pace, so knowing that is valuable beyond just today’s workout. We’ll take time in each class to run two heats. Having a fitness buddy in your ear during this workout will help keep you on track with holding specific paces. There is a link HERE that references predicted finish times based on the 500m split that athletes choose to hold.
POST ROW FINISHER
not for time
toes to bar