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Thursday 5.18.17 Workout of the Day

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“CFPB Quadrathlon”

For Time:

(30 Min Cap)

1 Mile Run S(1000 M Run)

2000 M Row S(1600 M)

200 Double Unders S(100 Dubs/500 Singles)

10 X 60 FT Sled Push S(45) RX(90)

WOD Tips:

-Today will be our long conditioning workout of the week, and should be a nice change of pace to yesterday’s heavy barbell complex. The goal for today is to stay

steady and consistent throughout. This workout will take between 20 and 30 minutes to complete, so it’s important to pace this one early. One of the keys to this

workout is to stay efficient on the row and double unders. When done correctly, these movements shouldn’t spike your heart rate. Work hard to maintain proper

technique on the rower and it will pay off on the final 1000 M when many athletes see their pace drop off. For the sled push, the weight should be light enough

where you can push it consistently back and forth with little rest between sets.

-Side note: Men and Women will be using the same standards for today’s WOD.