Tuesday Workout: Row Sprint Intervals

Warmup WOD (for quality reps): 

3 Rounds

• 10 to 15 Strict Ring Dips or 15 to 20 Pushups (scale to knee)
• 10 to 15 Strict Ring Rows (adjust angle as necessary, but prioritize full range of motion)

WOD

Level 2

4 Rounds

For 90 Seconds:

• 10 Push Press (135 / 95)
• Row Calories in Remaining Time
• Then, rest 90 Seconds

Level 1

4 Rounds

For 90 Seconds:

• 7 Push Press (65/35)
• Row Calories in Remaining Time
• Then, rest 90 Seconds

Score is total calories rowed.

Buy Out

4 Minutes of Plank Hold or Plank Hold Attempts