Tuesday 20 March

1000 m Row

WOD:

Three rounds for time of:
Row 1000 meters
50  Thruster 45lbs
30 Pull-ups

Neal Maddox 21:04, Jason Khalipa 21:45, Kevin Montoya 21:51, John Zvejnieks 23:18.
Post time to comments.

SCALES:

Gold

Three rounds for time of:
Row 1000 meters
40  Thruster 35lbs
20 Pull-ups

Silver

Three rounds for time of:
Row 800 meters
35  Thruster 35lbs
15 Pull-ups band assisted

Bronze

Three rounds for time of:
Row 500 meters
25  Thruster 35lbs
15 Ring Rows

WARMUP:

Kettlebell Warm-up – 6 Minute AMRAP of:

6 Halos alternating directions
6 Windmills alternating hands
6 Goblet Squats

MOBILITY OR SKILL WORK:

Mobility:

Hips (wall stretch)

For Thought:

“Keep Your Head in the Game” by Dr. Scott

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