Oct 261 min read

Sunday, October 27, 2024

HERE COMES ROWVEMBER!! We will have Rowing workout opportunities every day through November!!!

Warm-up

Run a 5k

4 rds of:

Run 1 lap

3 pull ups

5 Broad Jumps

7 push ups

Then,

PVC

Pendlay Rows 3x8

Intro pull complex Progression

WOD

18 min AMRAP

3 Pulling Complex (Rom Dead/BO Row/Snatch)

6 Pull Ups (1 strict)

9 Ring Push ups

Row 250m

Finisher: Power Machine (3x8 each arm)

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