312.566.7201

Team of 3 WoD

Row max meters in 20:00

  • partners switch every 250m
  • non rowing partners rotate through isometric holds (any failure to hold a minimum of 10 seconds takes a 10 burpee penalty)

*Iso Rotation: overhead plate hold #45/25 – supine hollow hold – bottom squat hold

 

Skill Advancement

15:00

  • Pistols (lower body balance)

 

Body Weight Density

10:00 (40:20)

  • odd: amrap unbroken pushup + amrap knees to elbows
  • even: amrap double unders