October 13, 2018

Saturday 10/13/18 WoD – Week 1 (of 5) Rowing Focus

Strength/Skill
A – 3 x 8 Each Leg, alt FR BB Step Ups – (12”-16”) rest :90
B – 3 x :45 FLR on Rings – rest :90
C – 3 x 18 KBS (Start moderate & Build) – rest :90

Conditioning
1 – 8:00 AMRAP with a partner of:

20 T2B
20 1 Arm Alt KB Clean & Jerk (55/35)
20 Push Ups

Alternate each movement

**Rest 2:00 before #2**

2 – 8:00 AMRAP with a partner of:

10 Burpee Box Jumps (24/20)
10 C2B Pull ups
10 1 arm Alt KB Snatches (55/35)

Alternate each movement

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