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MONDAY | 11.12.2018


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.

VETWOD #1

10min AMRAP:

  • PART A:

  • 30 burpees to plate 25#

  • 30 pull-ups

  • 30 box jump-overs 24"/20"

  • PART B:

  • 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.

#WOD

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