Go N HoldInspiration”Without commitment you cannot have depth in anything.”
-Neil StraussWarm-upWarm-upI. Heartrate:
12/10 Calories Row
12/10 Calories Bike
12/10 Calories Ski
II. Specific: 5-7 minutes of practice
Sandbag CleansMetconMetcon (Time)Complete for time w partner:
2k Row *partner hold sandbag bearhug 100/70(kb goblet)
2k Ski *partner holds OH hold 45/25
3 mile Bike *partner holds farmers hold 53s/35s
**switch as needed but if hold is broken partners must switch**Scaling: decrease the distance if needed for the team. Decrease the weight of the bearhug to a heavy medball or use kb goblet hold.Metcon (Time)Complete for time w partner:
2k Row *partner hold sandbag bearhug 150/100
2k Ski *partner holds OH hold 45/25
3 mile Bike *partner holds farmers hold 70’s/53’s
**switch as needed but if hold is broken partners must switch**Scaling: decrease the distance if needed for the team. Decrease the weight of the bearhug to a heavy medball or use kb goblet hold.News
