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Thursday, July 27 2023

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“Rowboat Races” (15min cap w/rests)

400m Row – Rest 1 min

200m Row – Rest 1 min

400m Row – Rest 1 min

200m Row – Rest 1 min

400m Row – Rest 1 min

Rest 4min / transition from last rower/time cap

For Time & Unbroken: (20min cap)
40 Air Squats
400m Run
30 WallBall Shots 20/14 to 10/9’ MRX 20/10 to 9’

600m Run

20 Thrusters 95/65 RX+115/75 MRX 75/55lbs

200m Run
10 Overhead Squats
100 Double Unders MRX 100 Singles

*(good luck) if not unbroken, as big as sets as possible

Flexibility & Squat Development

2x30sec Overhead Squat Hold
2x30sec Pigeon/Swan/Piriformis Stretch

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x30sec Wall Iron Chair Sit Holding 15/10lb plate

2x15sec Back Bridge/Arch
Spend 5min on Favorite Leg Stretches

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