Wednesday February 16, 2022

A seed grows with no sound but a tree falls with huge noise. Destruction has noise, but creation is quiet. This is power of silence… Grow Silently.” -Confucius 

Warm Up: 
4 sets
:20 burpees
– Rest :10
:20 Russian twists
– Rest :10

Specific Warm-Up:
12 Minutes of Rowing Pacing

For time:
5,000-m row

Time Cap: 25 Minutes

Same as Rx

On a 15:00 clock:
Max meters on the rower

Movement scaling options: 
Row: Distance, ski, run

Limited Equipment Option:
For time:
5,000-m run

Partner Option:
For time:
10 sets:
500-m row
Partners alternate sets. Each partner will complete 5 of the 10 sets.

Post-Workout After-Party:
1 set:
400-m KB farmers carry (53/70 lb)