WEDNESDAY | 07.30.2025

CONDITIONING: 15~20MINS "ROWLING"

• "ROWL" 10 FRAMES 100m ea.

• get as close to 100m as you can without going over!

• continuous/FULL R.O.M. (NO throttling or short strokes)

• stroke rate must be >25spm (no slow rowing)

• once you be begin a pull, you must complete it.

• once you stop rowing, that frame/round is over.

• 0-99m = face value pts.

• 100m = 150 pts.

• >100m = 0 pts. and 5 burpees

• POST OFFICIAL SCORES (TOTAL POINTS) on whiteboard.
  

FOR TIME: "EVIL ANNIE"

• 50-40-30-20-10 double-unders

• 50-40-30-20-10 abmat sit-ups

• 10-8-6-4-2 devils press 50's/35's
  

- POST YOUR RESULTS TO COMMENTS. #WOD #JUSTSHOWUP

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