WOD – 219.5 –

Durability

Ring Rows – 3 Sets to fatigue

Skill/Strength

Warm Up

WOD

Part 1

4 Sets of 1-Arm Bent Over DB Row – 10 to 12 reps per set – 2 min rest b/w sets

During each rest period, all athletes must complete 1 set of Side Plank – 30-45 seconds per side

Part 2

2 Sets of 4 Minute AMRAP Rowing – 4 min rest

During each rest period, all athletes must complete 1 set of 50 KB Farmer Carry Lateral Plate Step Overs (53/35)

Scores today is total meters rowed!

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