Row 500m time trial
Take 2-3 efforts to find your fastest 500m row.
Rest 3-5 min. Then complete:
3 RFT:
15 Wallball (20/14#)
15 Power Snatch (75/45#)
__________
Strength Under Pressure
Squat 3×5 (add 5#)
Bench Press 3×5
___
50 Ring Dips
Row 500m time trial
Take 2-3 efforts to find your fastest 500m row.
Rest 3-5 min. Then complete:
3 RFT:
15 Wallball (20/14#)
15 Power Snatch (75/45#)
__________
Strength Under Pressure
Squat 3×5 (add 5#)
Bench Press 3×5
___
50 Ring Dips