Warm Up
3 Rounds
300m Row
10 Barbell Good Mornings
10 Barbell Back Squat
Strength: Front Squats
Every 2:15 minutes on the minute x 3 Rounds
10 reps @ 54% of Working Max
*Final Set Is An AMRAP Minus 1-2 Reps
WOD
For Time ~ 15 Minutes TC
ELITE
200m Row
50-40-30-20-10
Sit Ups
Start and End with the Row
COMPETITIVE
200m Row
50-40-30-20-10
Sit Ups
Start and End with the Row
PERFORMANCE
200m Row
50-40-30-20-10
Crunches
Start and End with the Row
Stimulus Points
This is a fast row. Try to work your way through the sit ups with as few breaks as possible.
Accessories
Every 1 Minute On The Minute X 6 Minutes
Odd Minutes) 8-12 Kneeling DB Shoulder Press
Even Minutes) 10-15 DB calf raises
Cool Down & Dismissal
Pigeon pose stretch
Seal stretch