Skill:

Row Sprints

Row 250m, All Out, holding 28-35 Strokes/min

…rest 3 minutes

Now perform:

400m Row @ 90% all out pace, rest 1 minute

350m Row @ 90%, rest 1 minute

300m Row @ 90%

 

For quality

 

Conditioning:

2017 Masters Online Qualifier WOD 1

100 Alternating One-Arm Dumbbell Snatches (50/35)

80 Calories Rowed

60 Bar Facing Burpees

40 Muscle-ups

 

For Time*

(20:00 time cap)*

*If cap is reached, score is total reps completed within the cap

For complete standards, descriptions, and other age group variations, go to games.crossfit.com

 

Flexibility/Mobility:

Spine Smash – 2:00

Prone Shoulder External Rotation – 1:30/side

Reclined Supine Twist – 1:30/side

 

 

Royal Huddleston Burpee Challenge:

Day 80

 

 

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