The Concept 2 rowing ergometer is one of the most important conditioning tools in a gym- it is low-impact, utilizes a full range-of-motion of major joints and muscle groups, demands much from your metabolic systems, and it easily quantifiable.
WOD for Pause Week Monday 10/21
STRENGTH
low-bar back squat 3x5
CONDITIONING
3 rounds of:
1k row (or 1mi AD)
21s with toes-to-bar
The row/AD should be all-out efforts. Rest as long as necessary in between each of the three attempts, and keep these T2B as strict as possible for as long as possible. There is no time limit, but make sure to keep moving.
Post squat to whiteboard/comments/Cody.
Oh you know.. just a couple of rounds of "DT" after some heavy cleans
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