Skill:
Rower Stroke Work
10 Hard Pulls, rest 30 seconds,
15 Hard Pulls, rest 30 seconds,
20 Hard Pulls, rest 30 seconds,
15 Hard Pulls, rest 30 seconds,
10 Hard Pulls…finished
For total meters pulled
*Hard Pull = maximal torque on each pull, s/m between 21-25
Conditioning:
Complete as many rounds and reps as possible in 15 minutes of:
4 Muscle-ups
6 Turkish Get-ups (35/25)*
8 Ring Push-ups
For Score
*3 right/3 left
Mobility/Flexibility:
Couch Stretch – 1:30/side
One-Arm Lat Lean – 1:30/side
Pike Stretch – 2:00
Spine Smash – 2:00
Knees-to-Traps – 2:00
Post total meters, score, and experiences to comments
T.
Row. Did it
CWOD. 2 reds+4. MU with red band.
D.
Row. 2008 m with the boss man.
CWOD. 3+4 and 7/10 of a get up.
Worked getting the head through on MU. Felt good. Get ups are no joke.
T – I used the 20# KB.
RWOD: ✅
CWOD: 3+3 Rx