Warm Up:
4 sets
:20 burpees
– Rest :10
:20 Russian twists
– Rest :10
Specific Warm-Up:
12 Minutes of Rowing Pacing
WOD:
For time:
5,000-m row
Time Cap: 25 Minutes
Intermediate:
Same as Rx
Beginner:
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)