Descending Rowing Intervals

Warm-Up

  • 50 Russian KBS
    • As few sets as possible
  • 300 meter row
    • Focus on clean form, add:
      • 100 meters no-arms
      • 100 meters no-legs

Workout

Main Site WOD from FRIDAY 150612

For time:

  • Row 2,000 meters
  • 50 wall-ball shots, 20-lb. ball
  • Row 1,000 meters
  • 35 wall-ball shots, 20-lb. ball
  • Row 500 meters
  • 20 wall-ball shots, 20-lb. ball

After-Party

  • Reverse Hyper 12/12/10/10
  • Couch stretch 1 min left/ 1 min right/1 min left/1 min right

 

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