SKILL
3 rounds – core work
30sec flutterkicks
30sec bicycle crunches
30sec plank hold
30sec l-sit hold
30sec sidebends
30sec leg raises from rig
1min rest
WOD
200m-100m-200m-100m-200m row
then
30 burpee pull-ups
then
200m-100m-200m-100m-200m row
The goal for this workout is pacing on the row. And a pace that you are still able to come off the rower, and
begin chipping away at the burpee pull-ups.
200-100-200-100-200 are the meters and medium-fast-fast-fast-medium is the pace. Never slow.
