WEDNESDAY | 09.10.2025

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.

• SCORING:

  • 0-99m = face value pts.

  • 100m = 150 pts.

  • >100m = 0 pts. and 5 burpees

• POST OFFICIAL SCORES (TOTAL POINTS) on whiteboard.

13MIN AMRAP:

• 6 devils press 50's/35's

• 12 toes-to-bar

• 24 abmat sit-ups

(EXTRA CREDIT: 24 V-ups ~OR~ 18 GHD sit-ups.)

- POST YOUR RESULTS TO COMMENTS. #WOD #JUSTSHOWUP 

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