On the Fourth of July 9AM class only!
WOD:
Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders
SCALES:
Gold
Row 1000 meters
20 Double-unders
Row 750 meters
40 Double-unders
Row 500 meters
80 Double-unders
Silver
Row 200 meters
15 Double-unders or attempts
Row 400 meters
25 Double-unders or attempts
Row 800 meters
50 Double-unders or attempts
Bronze
Row 150 meters
15 Double-unders attempts or double the number for singles
Row 300 meters
25 Double-unders attempts or double the number for singles
Row 500 meters
50 Double-unders attempts or double the number for singles
WARMUP:
Dynamics Warmup
MOBILITY OR SKILL WORK:
Wrist