September 5, 2017



1000m row (rest 2 min) 8x200m row fast (20 second rest b/w); 800m row (rest 2) 6x200m fast (20 sec rest b/w); 600m row (rest 2) 4x200m row fast (20 sec rest  b/w).


Don't get confused by this. This is a lot of rowing. Essentially, a long set of slower rowing, followed by short sets of fast intervals. Pay attention to pacing strategies the coaches give you, it will help you survive. 


Main WOD



15 double KB swing

300m row


(rest 3 min)


8 Min AMRAP:

15 sit ups

30 box jump overs


Two small AMRAPS, lots of fun! Make sure your posterior chain is warmed up, a lot of flexion and extension in the hips. Get those puppies firing so you can hit these workouts hard!

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