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3 x 1,000m Row
- Rest 3:00 between
- Goal is to be consistent. You should be completing these 1,000m Rows at your steady 2k pace.
- On your 2nd + 3rd attempts, for every second of deviation from your first 1k time, multiply those numbers of seconds by 5, and complete that many burpees prior to the benchmark WOD.
Benchmark Thursday WOD
"The Lunge Home"
400m Walking Lunge (w/ an empty bar; 45/35)
*Note #1: Begin this workout holding the bar OH during your lunges. If/when you drop the bar from OH (OR HAVE TO REST), place the bar down on the ground at that point, and then run 400m.
*Note #2: Upon returning to your barbell after your first drop/rest, pick the bar up and bring it to the front-rack to continue your walking lunges. If/when you stop to rest or drop the bar from the front-rack, place the bar down, and then run 400m.
*Note #3: Upon returning to your barbell after your second drop/rest, pick the bar up and bring it to the back-rack to continue your walking lunges. If/when you stop to rest or drop the bar from the back-rack, place the bar down and then run 400m.
*Note #4: If/when you return to your bar at this point, continue your 400m walking lunge, starting the cycle over with the bar in the OH position.
Good luck everyone! Let's help each other through the suffering!
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