WOD Blog

Tue, Sep 3 2024

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

Labor Day Workout


(Time)
Warm-up
No Measure
1. Movement Prep/Activation
8:00 AMRAP (Teams of 3)
10 Roll and Reach
10 Bird Dogs

5 Up/Downs

6 Alt Box Step-ups (20)

30 Sec Row (easy)

Workout
Partner Workout (Team of 3)

10,000 Meter Row (Change Partners every 250 m)
8 Burpee Box Jump Overs

Partner 1 Rows 250 m
Partner 2 8 Burpee Box Jump Overs (20)
Partner 3 Rests

After partner 1 completes 250 meter row, Partner 1 performs 8 Burpee box jump overs while partners 2 rests

Partner 3 then rows 250.

Rotate in this manner until team has reached 10,00 meters

Work can only be done while someone is actively rowing.