10k Meter Row To Hell And Back
(Time)
Warm up:
100 m row
2 rounds
25 feet alternating toe touches
25 feet knee hugs
25 feet figure four stretches
25 feet quad/hip stretch
Skill: Burpee Box Jump and row
WOD:
3 person workout. One person will row for 250 meters, come off the rower and complete 7 Burpee Box Jumps (RX 24' box). When the first person comes off the second person starts their 250 meter row, once completed 7 Burpee Box Jumps. The third person completes the cycle. The rest time is after your 7 Burpee Box Jumps until your turn to row. This cycle continues until you have reached 10k meters on the row with a time cap of 45 minutes (record distance if maxed out on time). This is for time!
*Coaches: modify if you have more or less athletes.
| Victor | 45:00 9308 meters | Mazz: 150-200m row/7 burpee box jump varying size boxes. Cool:100m row 18'box. Hood: 250m row 24'box. Stocks: 250m row 2 sets 24'box then 10 pushup | | Beth | 12:00 2100 m | McGinn: 100m row/3 Burpees. Whitley: 100m row/3 burpees. Hood 100m row/3 pushups (I was the needed 3rd ghost partner) | | Debra | 50:45 Rx | | | O`Hagan | 50:45 | Knee pushup and 24 step ups for Burpee BJ |
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