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
85# 58 calories on the rower
85#; 69cal
75# PP; 72 cals
80 rx
85#, 55 calories