WEDNESDAY | 09.10.2025
- Coach
- Sep 9, 2025
- 1 min read
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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