SKILL/STRENGTH: 8MIN EMOM
+1 back squat 135/95
add +1 REP after every round
7 ROUNDS:
150/100m row
# bench press @3/4 BW
# push-ups
(NOTE: After each row, perform 1 bench press at 3/4 bodyweight and 1 push-up for each pull taken on the rower — e.g., if it takes 8 pulls on the rower, complete 8 bench press & 8 push-ups before starting the next round.
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence (strokes/minute) to minimize the number of pulls each round.
(NOTE: Choose a bench press weight that is heavy but can be completed unbroken when fresh.)
(SCORE: Post TIME and WEIGHT used.)
(EXTRA CREDIT: BW bench press)
- POST YOUR RESULTS TO COMMENTS.
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