23.09.04

8AM & 930AM CLASSES ONLY

“WESTON”

INTENDED STIMULUS

30:00-40:00.

Rows in 4:00-4:30.

Farmers carry under 2:00 minutes and unbroken

Waiters walks in about 1:00 (50m out with R, 50m back with L)

RX

5 rounds for time:
1000/900m row
200m farmers carry (45/30 lb)
50m waiters walk, right
50m waiters walk, left

LEVEL 2

5 rounds for time:
1000/900m row
200m farmers carry (35/20 lb)
50m waiters walk, right
50m waiters walk, left

LEVEL 1

5 rounds for time:
800/600m row
200m farmers carry (20/10 lb)
50m waiters walk, right
50m waiters walk, left

SKILL WORK

Rest, stretch, and recover

STRETCHING

1:00 couch stretch/leg
1:00 cobra stretch

WHITE BOARD BRIEF

Target time | 30:00-40:00.

U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthi Tidler, his parents Judy Zarit and Steve Weston, and his brother Thomas.

Scale row distance to remain around 4 minutes.

Break up the farmers carry no more than once per carry, ideally unbroken.

The waiters walks are two DBs, one over head and one suitcase.

During the warm-up we will go over some rowing technique