Skill/Conditioning:

Partner WOD

Row 1000m*

For Time

 

…rest 4 minutes, during rest, perform 10 partner switches off and on the rower. Focusing on smooth transition with loosening the straps, reaction of the seat, etc..

 

Row 1000m*

For Time

 

*Equal work required

 

Strength:

Front Squat

5 reps @ 50% 1RM

4 reps @ 60%

3 reps @ 70%

3 reps @ 80%

3 reps @ 90%

 

For Quality

 

Conditioning:

Every minute on the minute perform the following until failure*:

4 Double Unders

2 Kettlebell Swings (53/35)

1 Handstand Push-up

 

For Score

*Every minute, add 4 DU’s, 2 KB’s, and 1 HSPU

Score is total reps completed

 

Flexibility:

Quad Smash – 1:30/leg

Banded Bully – 1:30/arm

Spine Smash – 2:00

Banded Olympic Wall Squat – 2:00

 

 

Post row times, load, score, and experiences to comments