Warm-Up

3 Sets:

125 Meter Row
3 Inchworms
20 Banded Pull-aparts
10 Mountain Climbers

Strength/Skill

Complete 3 Sets:

Dips x 5-10 Reps
Alternating Pistols x 12 Reps
HS Hold or Plank Hold x :30

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: 6/25/2021