Skill:

3-person team

4200m Row

Rotation is 500/400/300/200* @ 90% 500m pace

For Time

*Each team member rows 500, then each row 400, and so on…

 

…rest 5-10 minutes, then…

Conditioning:

10 Double Kettlebell Thrusters (53/35)

40 Double Unders

 

5 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

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