WOD: For time:
1,200m Row | 3:00 rest
800m Row | 2:00 rest
400m Row | 1:00 rest
200m Row
Intermediate:
Same as Rx
Beginner: For time:
800M Row | 3:00 rest
600M Row | 2:00 Rest
400M Row | 1:00 Rest
200M Row |
Home Workout:
Same as Rx
Post WOD: EMOM x8
Min 1: 60s KB Front Rack Hold
Min 2: 15 Barbell Good Mornings
Cool down:
1 set:
1:00 foam roll calves
1:00 standing pike stretch