• WARMUP
  • Row 1K @ moderate pace (CAP 5)

  • SKILL
  • 5 Rounds
  • 1 min Max distance Row
  • 1 min Recover
  • **Row at a pace that you can consistently sustain for 5 rounds.  Push yourself here but be smart**

  • METCON
  • 10-9-8-7-6-5-4-3-2-1
  • Burpee Box Jumps
  • 10 Plate G2OH 45/25
  • **10 Plate G2OH after each round.  100 total**