Warm up: 250 m row; 2 x 10 du's/attempts, 10 light db squats, 10 db bo rows, 10 db rdl's
Skill Focus: Rowing Mechanics
6 x 300 m/150 ft max effort row/climb @ 1:1 work rest ratio
For team of 2 time
Level 3
7 deadlift 250#/175#
21 du’s
7 RFT
Level 2
7 deadlift 205#/145#
21 du’s/63 singles
7 RFT
Level 1
7 deadlift
10 du attempts or 21 lateral jumps
5-7 RFT
Skill Focus: Rowing Mechanics
6 x 300 m/150 ft max effort row/climb @ 1:1 work rest ratio
For team of 2 time
Level 3
7 deadlift 250#/175#
21 du’s
7 RFT
Level 2
7 deadlift 205#/145#
21 du’s/63 singles
7 RFT
Level 1
7 deadlift
10 du attempts or 21 lateral jumps
5-7 RFT