Wednesday, March 29, 2017


Every 2:00 For 10:00
5 Push Press
*Increase weight every round
*Work up to a heavy set of 5 or 5 RM
*No misses

2 Rounds:
1a) 10 Penlay Rows
1b) 20 Banded Low Rows

For Time:
Row 2000 m

*Every 200m, stop and complete 15 sit ups
*If your rower shuts off, start over
*WOD ends with sit ups

*Compare to 5-31-16, 6-18-15, and 10-8-14

Tip of the Day
Hopefully, over the years, your rowing technique and power output have improved.  Along with being a better rower, better transitions will help you set a PR on this WOD.  If you get off the rower and walk to your sit up station, or get stuck in the foot pedals, you are wasting time.  Be efficient on and off the rower and do not waste time walking around.