KO in the OK, “Team Honey Pepper Bacon”.

 

Skill:

Row’d Royalty WOD 17.1 A-C

500m Row

Rest 3 minutes

 

3 rounds

A. Fastest 500m Time

B. Slowest 500m Time

C. Total Rowing Time

 

Conditioning:

Complete as many reps as possible in 10:00 of:

30 Single Unders

10 Handstand Push-ups

20 Wall-Ball Shots (20/14) @ (12/11′)

10 GHD Sit-ups

30 Speed Skips

10 Paralette Pass-throughs

 

For score

 

Flexibility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Olympic Wall Squat – 2:00

 

 

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