3RFE: Rowing + Sandbags and Dips!

Back Squat

Athletes will have 12 minutes to complete the following: 

4 x 4 @ moderate

*This is a deload week, so the emphasis should be on position and speed. Not loading.

WOD

3 Rounds For Effort

250 meter row
100 ft. Sandbag carry @ moderate to heavy*
11 Strict Dips
100 ft. Sandbag carry @ moderate to heavy*
250 meter row

- Rest 2 to 3 minutes between rounds -

*Athletes should choose a weight that is challenging, but allows them to carry the
entire 100 ft. distance unbroken!

**20 minute time cap!!