Calorie Rows + Rest

Shoulder Boulders: Upright rows + Deficit pushups

Athletes will have 14 minutes to complete -

4 rounds for QUALITY:

8 upright barbell rows
8 plate deficit push-ups

*The load on the upright row should be one that all 8 repetitions can be completed in a row and proper posture is maintained.

*Athletes can add deficit to their push-ups each round or maintain the deficit. If strict push-ups without deficit are challenging for you, simply practice maintaining a strict position for 8 reps instead of adding the deficit.

WOD

5 rounds for time:

30/20 Calorie Row

*30 cals for the men; 20 cals for the women

*Rest 2:1 i.e. if 30 calories takes you 1:30 seconds, rest 3:00 before you start your next 30 calorie row.

*If you are paired up, keep the rest 2:1. Have P2 start immediately upon P1 finishing.

Coach Chris and Coach Caitlin congratulating Jeremy on a job well done. 

Coach Chris and Coach Caitlin congratulating Jeremy on a job well done.