In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Rowing as a skill – how far can you go in a single pull?

Part 2 – Conditioning: “Canguro” from CFNE – RX is ON

Performance: For time –

  • 50 Calorie Row
  • 40 Deadlifts (135/95lb)
  • 30 Box Jumps (24/20″)
  • 20 Front Squats (135/95lb)

Fitness: For time –

  • 50 Calorie Row
  • 40 Deadlifts
  • 30 Box Jumps or step-ups
  • 20 Front Squats