Warmup
Strength
Split jerk
3-3-2-2-1-1-1
RX
For time:
800/1000 meter row
then,
5 rounds:
25 pull-ups
7 push jerks (95/135 lb)
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
800/1000 meter row-
then,
5 rounds:
15 pull-ups
7 push jerks (75/115 lb)
SCORE:
TOTAL TIME
BEGINNER
For time:
800/1000 meter row-
then,
5 rounds:
10 jumping pull-ups
7 push jerks (55/75 lb)
Rowing substitutions:
1) Run: 800-m
2) C2 bike: 1,600/2,000-m
3) Assault bike: 1,750/2,500-m
4) Echo bike: 1,750/2,500-m
5) SkiErg: 800/1,000-m