WOD:
5 rounds, each for time:
450/500-m row
20 push-ups
– Rest as needed between efforts
Intermediate:
5 rounds, each for time:
450/500-m row
15 push-ups
– Rest as needed between efforts
Beginner:
5 rounds, each for time:
300/350-m row
10 push-ups from the knees
– Rest as needed between efforts
Home Workout:
5 rounds, each for time:
400-meter run
20 push-ups
– Rest as needed between efforts.
Movement scaling options:
Row: Distance, substitutions
Push ups: Reps, push-ups from the knees, hand-elevated push-ups
Post-Workout Skill Work:
Accumulate:
30-50 GHD hip extensions