Prep Work
2 rds
50′ Bear crawl
50′ Inch worm push up
2X sets of
6 Drinking birds
6 Leg pumps
10 Air squats
After prep work is done jump on a rower and see what setting you should be rowing at. Get your feet set up and damper setting at your desired lvl and row 300M as a additional warm up
WOD
A.
500M Row Time trial
B.
21 Min AMRAP
American Swings 15-20reps 62/44
Box jump (step down) 10-20reps 30/24″
30 Double unders
10 Toes to bar
With the variable rep ranges don’t be afraid to hit the higher side of them but not at the cost of falling below the minimum.
*If you performed this on Nov 3rd I want you to do the same number of reps on each station and see how many rounds you can get overall, Keep in mind how each movement feels and pick a hard but realistic pace
Optional Conditioning
Taking your 500M Time complete as many 500M Intervals as possible @90% of original time only 1 min of rest in between sets
For example
Time from A was 1:35 my 90% time would be 1:45
*No more then 5 sets
Cool Down
Mobility
Post results
