Words cannot express how thankful we are for each and every one of you. It’s been an incredible year at the Cove and we are so appreciative of all the Coaches and athletes that make this place so special!
ROW CHALLENGE STARTS FRIDAY!
THURSDAY (THANKSGIVING DAY): 10am ONLY. No sitter coverage.
FRIDAY: Noon, 4:30p and 5:30p. Sitter coverage 5:30p per usual.
SATURDAY: Regular schedule. Sitter coverage 9a per usual.
SUNDAY: Regular Open Gym 9a-Noon
PARTNER Burpee DT
12 Deadlifts (155/105)
9 Hanging Power Cleans (155/105)
6 Push Jerks (155/105)
10 Rounds (total) – 5 Rounds Per Person
THIRTY MINUTE TIME CAP
**After each round complete 6 burpees (each person must complete six and they include a double high five at the top)**
**You do a round and your partner does a round**
***While your partner is working you are resting***
Coach’s Tip: The weights prescribed are RX for the classic Hero WOD “DT”. Pick a weight that works for YOU. That means you should be able to do at least the first round UNBROKEN. The last time we did Partner DT (7/8/16) times were between 15 and 20 minutes (on average) but that did NOT include 6 burpees each round. Six burpees after EACH round means each person will be doing SIXTY burpees on top of Partner DT. This is a LOT of work, so if you see each round is taking more than 2 1/2 minutes, scale the volume (to 9/6/3, for example), lower the weight or cut the burpees in half. There will be a 30 minute time cap on this workout, but aim to have it done in 25 minutes.