tuesday

Warm-up

​FOR QUALITY
1:00 Row (EZ)
8 Hollow Rocks
4 Inch Worms
4/4 SA Ring Rows
:45 Row (Mod)
8 Hollow Rocks
6 Up-Downs
4/4 SA Ring Rows
:30 Row (EZ)
8 Hollow Rocks
6 Burpees
4/4 SA Ring Rows

Skill

​ON A 10:00 RUNNING CLOCK...
Practice Strict or Kipping RMU Transitions

Metcon

"DEATH ROW"
​EMOM x 20 MINUTES
MIN 1 -- 20 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.