Warm Up
Rowling: Set up all your members on rowers and have them try to rowl a perfect strike! To get a perfect strike, athletes must use FULL PULLS on the rower with no breaks in between pulls and land EXACTLY on 100m. Add a 1 burpee, 2 air squat, 3 strict pull ups penalty for every meter off due in between rounds.
5 x through
Ready
6 minute EMOM
5 seated Stots press
10 OHS
Strength
Snatch
1-1-1-1-1-1-1-1 at 70% of your max
***Catch in the hole
Metcon
3x
1000m row
200m farmer carry 24/16kg
50m waiter carry - double or single if single, 50m each side 20/16kg
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