Warm-Up

3 Sets:

125 Meter Row
10 Air Squats
20 Jumping Jacks

Strength/Skill

Complete 5 Sets:

Back Squat x 5 Reps @ 77%
Seated DB Press or Strict HSPU x 5 Reps

WOD

Row 500 meters for time (max effort)

Then,

Row the amount of time it took to complete your first effort. Record the distance.

Then,

Row the distance you completed during your second effort. Record the time it takes.

Rest 3 Minutes between each set

Score example: 1:40, 480m, 1:45

Compare to 7/10/2020

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Sweat Class

Warm-up

3 Sets:

2 Lunge, lunge squat complex
3 inchworms
10 jumping jacks

WOD

5 Minute AMRAP:

10 KBS
10 Wall balls

Rest 2 Minutes

5 Minute AMRAP:

7 dips
14 lunges
Rest 2min.

Rest 2 Minutes

5 Minute AMRAP:

1-3 wall walks
20 double unders/40 singles

Rest 2 Minutes