We have never done a max effort calorie row…it should be interesting to see how hard you can push yourself on the rower when it is for time and not for distance!
Skill WOD
30 Seconds of Hip Extensions
10 Bent over Barbell Rows
(Video Demo of Barbell Rows- but we are not pausing at the top)
8 Strict Pull ups
3 Rounds
-not for time, just for skill-
WOD
In 3 Minutes
10 Burpees (Touch a target)
12 KB Swings
Max Cals on the Rower
Rest 1 Minute (this is not part of the 3 minutes)
4 Rounds
Fitness: 26/35
RX: 53/35
RX+ 70/53
If you start on 0:00 round two starts at 4:00 and round three at 8:00
If we run in heats the 2nd heat will start at 2:00 and their second round will start at 6:00
Score = Total Calories accumulated from all 4 rounds
A few strong ladies hitting the Skill WOD