Warmup
STRENGTH
For load:
Emom 10
2 split jerk:
Build up to 70- 80 %
WOD
RX
4 sets for time:
600/750-m row
Rest 3:00 between rounds.
Score is slowest row.
SCORE:
TOTAL TIME
Level 2
4sets for time:
500/600-m row
Rest 3:00 between rounds.
Score is slowest row.
SCORE:
TOTAL TIME
Level 3
4 sets for time:
300/450-m row
Rest 3:00 between rounds.
Score is slowest row.
INTENDED STIMULUS
Rowing sprint workout.
Complete each row in less than 3:00.
Maintain a fast pace across all sets.
*Successors- 10 min cap
Accumulate:
30-50 strict handstand push-ups
Comments