25 June

Training Session (130p)

PhD

"PHD" 33 MINUTE RUNNING CLOCK: WITH A PARTNER: 0:00 - 5:00 (1 ROWER - 2 WB'S PER TEAM) 100/75 CAL ROW 100 WALLBALLS 5:00 - 6:00 60 SECOND MAX CAL ROW (SCORE 1) 6:00 - 7:00 REST 7:00 - 12:00 800M RUN (BOTH) 12:00 - 15:00 500M/450M ROW FOR TIME (SCORE 2) *EVERY SECOND FASTER THAN 1:45 = 1 REP FOR GUYS *EVERY SECOND FASTER THAN 2:05 = 1 REP FOR LADIES 15:00 - 16:00 REST 16:00 - 26:00 40 BURPEE PULLUPS 70 T2B 100 SYNCHRO SQUATS W/REMAINING TIME: MAX CAL BIKE (SCORE 3) 26:00 - 27:00 REST 27:00 - 32:00 10-20-30-40-50-40-30-20-10 U/B DU'S (MUST ALTERNATE WITH PARTNER) *P1 DOES 10 U/B - P2 DOES 20 U/B - P3 DOES 30 U/B ETC.... 32:00 - 33:00 MAX CAL BIKE (SCORE 4)

*28/14/11/14(1/2 of 28) *67 (Aggie)

1. FOR ANY UNSCORED WORK THAT ISN'T COMPLETED IN THE WINDOW, IT IS A 50% PENALTY FOR ANY REPS IN THE FOLLOWING SCORED PIECE. FOR EXAMPLE...IF YOU DON'T COMPLETE THE ROW/WB IN 5M WINDOW, YOU WOULD ONLY COUNT 1/2 REPS OF MAX CAL ROW REPS. 2. IF NO DU'S, COMPLETE SINGLES AND CAN ONLY COUNT 1/2 BIKE REPS FOR SCORE 4. 3. 4 SCORES TOTALING ONE NUMBER.