W/U CONDITIONING: "ROWLING"
10 FRAMES of 100m row
GOAL: get as close to 100m as possible without going over.
once you pull the handle you MUST completely extend the chain (full pull)
once you stop rowing that frame is completed. you cannot restart that frame (no throttling)
must keep stroke rate (strokes per minute) above 25 (no slow rollers)
SCORE: each meter under 100m is worth one point each.
If you land exactly on 100m you get 110 points.
anything over 100m is worth ZERO.
30 burpees to plate 25#
30 box jump-overs 24"/20"
MAX REPS burpee box jump-overs in remaining time
(SCALE: jumping pull-ups & box step-overs)
(SCORE: TIME to complete PART A & TOTAL REPS burpee box jump-overs PART B.)
- POST YOUR RESULTS TO COMMENTS.