Skill:
Row 250m, All Out
Rest 3 minutes, now…
Row 500m @ 80% 250m pace
Rest 2:00
Row 300m @ 80%
For quality of pace and stroke control
Conditioning:
2017 CrossFit Games WOD*
“Fibonacci Final” (modified)
Men:
5-8-13 rep rounds of:
Paralette Handstand Push-ups
Deadlift (415)
…then, Double Kettlebell (53#) Overhead Lunges, 89ft
For Time
Women:
3-5-8 reps of:
Paralette Handstand Push-ups
5-8-13 reps of:
Deadlifts (255)
…then, Double Kettlebell (35#) Overhead Lunges, 89ft
For Time
*modifications made due to lack of equipment
Flexibility/Mobility:
10 Sit-ups to Straddle
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
First Rib Mobilization – 1:00/side
Banded Olympic Wall Squat – 2:00
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