WOD: For time:
500M Row | 50 DB Floor Press (35/50 lb)
500M Row | 50 Ring Push Ups
500M Row | 50 Hand Release Push Ups
500M Row
Time Cap 22 Minutes
Intermediate:
500M Row | 50 DB Floor Press (35/20 lb)
500M Row | 35 Ring Push Ups
500M Row | 35 Hand Release Push Ups
500M Row
Beginner:
400M Row | 30 DB Floor Press (25/15 lb)
400M Row | 30 Deficit Push Ups with hands on dumbbells
400M Row | 30 Hand Release Push Ups from the Knees
400M Row
Home Workout:
For time:
400-meter run | 50 dumbbell floor presses (35/50 lb)
400-meter run | 50 deficit push-ups with hands on dumbbells
400-meter run | 50 hand-release push-ups
400-meter run
– Use two dumbbells.
Post-Workout Skill Work:
Every 2:00 x 4 sets:
20 single-arm DB Overhead Lunges (10 Per side)