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TUESDAY | 11.14.2023

SKILL/STRENGTH: 10MIN ALT. EMOM

  • MIN1: MAX REPS double-unders

  • MIN2: REST

7 ROUNDS:

  • 150/100m row

  • # bench press @3/4 BW

  • # push-ups

(COMPARE TO 02.18.2022)

(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. #WOD #JUSTSHOWUP


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