WODs

"Night Watch"

Context: Practice – moving well, even when tiredS

Metabolic Conditioning: “Night Watch”

In 12 minutes:

Health: 600m/800m row, Athletic: 800m/1000m row, Performance: 1000m/1200m row

Then max rounds

20 OH db reverse lunge -one arm, 10L/10R arm, alternating feet- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

15 burpees facing dumbbell -jump over db-

10 Toes to bar

3 min rest, then repeat 12 min cycle again. Starting with row buy in, start rounds where you left off.

Scaling Guide: 5 – 8 rounds, about 4:30 for the rows and 3 min per round after. Scale Up: 35/50lb db, no step up on burpeesC

Coaching Tips: Pace the row (remember that this is a long workout). Alternate arms as desired for the reverse lunges. For the burpees, perform these like a bar facing burpee, but face the dumbbell and do a two footed jump over it (instead of a barbell).