Skill:

Row 250m, All Out

Rest 3 minutes, now…

3 rounds of:

Row 300m, @ 80% 250m pace

Rest 1:30

 

For quality of pace and stroke control

 

Conditioning:

100-ft Dumbbell Overhead Walking Lunges (50/35)

100 Double Unders

50 Wall-Ball Shots (25/16) @ (11/10′)

35 Chest-2-Bar

50 Wall-Ball Shots (25/16) @ (11/10′)

100 Double Unders

100-ft Dumbbell Overhead Walking Lunges (50/35)

 

For Time

(16:00 cap)

WOD similar to 2017 CrossFit Games Regional WOD 3

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 108

 

 

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