monday

Metcon

For time:
400/500-m row
25 shoulder presses (75/115 lb)
400/500-m row
15 shoulder presses
400/500-m row
10 shoulder presses
400/500-m row
– Each time the athlete breaks a set of shoulder presses they must row 100 m.

Intended Stimulus:

• Finish in 16:00-20:00.
• Complete the set of 25 shoulder presses in 3 sets or less.
• Unless you are using the Rx'd load, if you finish the set of 25 and/or 15 unbroken, the weight is too light.
• Each 400/500-m row should be completed in 2:10 or less.