Saturday, July 18
rx
For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats (105/155 lb)
– One person works at a time.
Score: Total time
intermediate
For time with a partner:
8 total rounds:
500-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
100 back squats (75/115 lb)
– One person works at a time.
Score: Total time
beginner
For time with a partner:
8 total rounds:
300-m row
– Partners alternate efforts.
Once the 8 rounds are complete, perform:
50 back squats (35/45 lb)
– One person works at a time.
Score: Total time
Intended Stimulus
20:00-25:00 total time.
Each partner performs 4 row efforts.
Row in under 2:15.
Moderate back squat load; 15-20 reps unbroken to start.
Videos
Skill Work
Rest, stretch, recover.