Warm-up Drills
I. Row 500m
II. 2 rounds of
10 x Power Clean (45/30lbs)
10 x Front Squat (45/30lbs)
10 x Push Press (45/30lbs)
III. Mobility
“Waterborne Altitude”
Complete for time
Row 1000m
Then…
3 rounds of
15 x Thrusters (95/65lbs)
15 x Pull-ups
Then…
Row 1000m
Post times to comments.
Skill Development
6:00 AMRAP of
10 x GHD/Abmat Sit-ups
10 x Back extension
24:07 Rx
Waterborne Altitude:
21:23 @ 65#
Skill Development: 3 Rounds
Waterborne Altitude
75# thruster, R1 green band scaled pull ups, R2 & R3 scaled down to ring rows
21:15
Skill Development: 3.5 rounds