July 19, 2016

SOD: 3×8 Front Rack Step ups (complete 8 on one side before switching) – try your best not to jump off the trailing leg. All athletes use 20" boxes

WOD: Row, Row, Row your butt off.

Row 5 mins for max meters
Rest 5 mins

Row 4 mins for max meters
Rest 4 mins

Row 3 mins for max meters
Rest 3 mins


Row 2 mins for max meters
Rest 2 mins


Row 1 min for max meters

C2CFM - Scaled

SOD: 3x8 OH Stationary Lunges (8 on one leg then the other)

WOD:  same as prescribed