Skill:
12:00 Pistol Practice
Find 1RM on Each Leg or work negatives
WOD:
For Time
Row 2,000 Meters
Run 1 Mile
Row 2,000 Meters
Purpose of the Workout:
Our skill focus today will consist of finding our 1RM pistol on each leg or working on slow negatives (the descent portion) to build strength for the pistol. If we are finding our 1RM, you can use kettlebells, dumbbells, or plates.
Our longer endurance biased WOD is a row, run, and row set up. This is a play on “Jerry” but has 2 rows instead of 2 runs. The key here is to get to that final row with something left in the tank which will require pacing and efficiency on that first row and run.