Warm Up:
Partner Rowing Warm-Up
Skill Work:
Every 2:00 x 4 sets:
1-5 muscle-ups
– On the fourth set, perform AMRAP until failure.
WOD:
EMOM 5:
:35 max-calorie row
EMOM 5:
:40 max-calorie row
EMOM 5:
:45 max-calorie row
EMOM 5:
:50 max-calorie row
Intermediate:
Same as Rx
Beginner:
Same as Rx
At-home option:
EMOM 5:
:20 run
EMOM 5:
:30 run
EMOM 5:
:40 run
EMOM 5:
:50 run
– Walk during the rest within each minute.
– No rest between EMOMs.
Movement scaling options:
Row: Bike, Ski-erg, Air Runner, 50-ft shuttle runs
Cool down:
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)