ACF – October 23, 2018

Workout of the Day

For Time

1000 meter Row

100 Thruster (75/55)

Goal: Sub 15 min

Banded Plank

3 x :45 sec

Workout Notes


Push the pace on the row but make sure it is calculated so you can get on the barbell and do some bigger sets of thrusters to open things up. Once you’re in the thick of them try a slight pause at the top of each rep to keep the breathing under control. Take the reps down by 25 if needed in order to meet the goal time domain but try to keep the loading on the bar if possible.

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