Main – WOD
The 500m Max Effort Row is optional and is listed for your ease in reporting your results for the 500m Row Challenge. Please put your weight and your exact time (to the tenth of a second) in the notes.
Mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
EMOM for 10
150m Row
Rest 1:00
EMOM for 10
5 Cleans 135/95#
Rest 1:00
EMOM for 10
15 KBS 53/35#
500m Row (Time)
Max Effort 500m Row