Skill

EMOM for 12 minutes
[odd] 40 second max effort row
[even] rest

Spend a few minutes working on your rowing technique today. We’ll partner up and grab a rower for 6 individual sprints at a 1:2 work rest ratio. Do your best to work on efficient rowing technique in the catch, drive and recovery. You’ll have 40 seconds to row all out and 20 seconds to transition so remember to do your partner a fabor and open your foot straps nice and wide when you get out.

Workout of the Day

6 rounds of 2 minutes on 1 minute off
12 lateral burpees
then
max reps of front rack walking lunges

Today’s workout has six periods of work, each two minutes long, with one minute rest. During each round, you’ll start with 12 burpees, jumping or stepping over your bar. Immediately after you complete your 12 burpees, pick up your barbell and knock out as many front rack walking lunge steps as you can in the remaining time. In the end, your score will be the total number of lunges you complete across all six rounds.

standard: 95/65 lb
rx: 115/85 lb
sp: 135/95 lb