SKILL/STRENGTH: ~15MINS
back squat
warm-up to your working weight
7 ROUNDS: FOR TIME
150/100m row
back squat 225/155
(NOTE: After each row, perform 1 back squat for each pull taken — e.g., if it takes 9 pulls on the rower, complete 9 back squats before starting the next round.
This workout encourages hard pulls on the rower. Adjust the damper setting and slow your cadence to minimize the number of pulls each round. Choose a back squat weight (60~70%) that is heavy but can be completed unbroken when fresh.)
(SCORE: Post TIME and WEIGHT used.)
- POST YOUR RESULTS TO COMMENTS. #WOD #JUSTSHOWUP