WOD:
10 sets each for time:
200/250-m row
– Rest 1:00 between sets.
– Score the slowest set.
Intermediate:
Same as Rx
Beginner:
10 sets each for time:
100/150-m row
– Rest 1:00 between sets.
– Score the slowest set.
Home Workout:
10 sets each for time:
200-meter run
– Rest 1:00 between sets.
– Score the slowest set.
Movement scaling options:
Row: Distance, machine substitutions, 400/500-m C2 bike, 500/700-m Echo bike, 200-m run
Post-Workout Skill Work:
3 sets:
10 Bulgarian split squats/leg
– Use one or two dumbbells to add load as desired.