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

 

 

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