WOD
AMRAP 14:
400/500-m row
15 KB goblet squats (35/50 lb)(25/35 lb)
:30 L-sit hold
For time with a partner:
Complete 1,000 meters of “rowing”
– Partners alternate exact 100-m attempts.
– For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.
– For every meter Partner 2 is over the 100-m mark, both partners perform a V-up or sit-up.
– The next row cannot start until both athlete have finished the punishment.
PUREFIT
AMRAP 12:
300-m run,ski, bike 15 cals
12 KB goblet squats
:30 L-sit hold/ plank
Post-workout challenge
For time with a partner:
Complete 1,000 meters of “rowling”
– Partners alternate exact 100-m attempts.
– For every meter Partner 1 is over the 100-m mark, both partners perform a squat jump.
– For every meter Partner 2 is over the 100-m mark, both partners perform a V-up or sit-up.
– The next row cannot start until both athlete have finished the punishment.
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