WOD:
For time with a partner:
225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.
Intended Stimulus: 15-25 Min
Intermediate:
Same as Rx
Beginner:
For time with a partner:
150/200-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold from the knees with each transition.
Home Workout:
For time with a partner:
5,000-meter run
– One partner works at a time.
– Non-rowing partner must accumulate :30 plank hold with each transition.
Movement scaling options:
Row: Calories, substitutions
Plank hold: Duration, plank hold from the knees, hand-elevated plank holds
Post-Workout Skill Work:
AMRAP 6:
20 band pull-aparts
10 banded pass throughs
10 banded high pulls