Thursday, April 2

rx

For time:
1,000-m row
50 toes-to-bars
500-m row
25 toes-to-bars

Score: Total time

intermediate

For time:
1,000-m row
30 toes-to-bars
500-m row
15 toes-to-bars

Score: Total time

beginner

For time:
500-m row
20 hanging knee raises to chest height
250-m row
10 hanging knee raises to chest height

Score: Total time

Skill Work

Post-workout accessory
3 sets:
10-15 GHD hip or back extensions