Rowing Warm Up:
14 Minutes of Rowing Efficiency and Strategy
Specific Warm Up:
4 sets:
20 Seconds Row
10 Seconds Rest
20 Seconds Wall balls
10 Seconds Rest
WOD:
For Time:
20 Pulls on the Rower
15 Wall Balls @20/14
-Row until you accumulate 2000/1600m
Time: 18 Minutes
Loading: 2/5
Skill: 3/5
Volume: 3/5
Intermediate:
For Time:
20 Pulls on the Rower
15 Wall Balls @16/10
-Row until you accumulate 1600/1200m
Beginner:
For Time:
20 Pulls on the Rower
15 Wall Balls @10/8
-Row until you accumulate 1200/900m
Limited Equipment:
For Time:
500 Double Unders
EMOM Perform 7 DB Squats
Movement scaling options:
Row: Distance
Wall Balls: Load, Front Squat, Push Press
Cool down:
3 sets:
30 Russian Twists
20 Alt. Single Leg Deadlifts @20/14