September 13, 2017



Intervals for time:


Row 2 total sets: 

500m x2

400m x2

300m x2

200m x2

100m x2

(first portion of set is fast, second half is recovery ex 500m fast, 500m slow)


You're going to be on the rower for a bit in this workout. There is a 3 minute rest in between sets (500m fast/500m slow), and then you jump back on. Fast means fast use the slow to recover. 6000m total in rowing, you will be a better rower after this one!



Main WOD


2 rounds for time:


100 Double Unders

25OHS (135/95)

25 Pull ups

800m Run


This workout is brutal. Tons of high skill high coordination movements. Make sure you know your game plan, and proper modifications before starting the workout. Assume technique will be harder to maintain as fatigue sets in so keep a steady pace allowing you to show off good mechanics. Prime those shoulders!

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