Monday February 17, 2025

“Hard work beats talent when talent doesn’t work hard.” – Tim Notke

BENCHMARK WOD:2K ROW
For time:
2,000-m row

Intended Stimulus: 10 Min or Less

Intermediate: 
For time:
2,000-m row

Beginner:
For time:
1,600-m row

Home Workout: 
For time:
2,000-meter run

Movement scaling options:
Row: Distance, substitutions

Post-Workout Skill Work: 
2 sets:
1:00 plank hold
50 Russian twists