A:

. MAX Distance in Metres on the Rower .

• Go as hard as you are able to but keep the pace sustainable.

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• 1 Minute REST then....

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B:

. 2 Rounds, 1 Min at each station for MAX Reps, no rest between stations or rounds: . Dumbbell Snatch, alternating (20kg / 15kg) Dumbbell Step Ups to a Box (20kg / 15kg, 20" box for both) .

• Set targets & go out after that number.
• Be sure to be pressing with the raised leg already on the box & NOT bouncing up with the lower leg.

.

• 2:30 REST then ......

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C:

. Row For Time The Exact Same Distance You Did in the 5 Minute Row earlier .

• A great lesson in pacing. Go out there after your distance. Watch all of your data points on the monitor to stay on track.
• Oh and for every second you are over 5 minutes it is a box-jump-over penalty rep. Thats every second = 1 rep. 5:39 = 39 box jump overs. This is to be completed straight after your row without any rest.

.   . Post your distance from part A & post your rep totals from the DB snatches & Step-Ups to Beyond The Whiteboard.

"One of these is not like the others" 🙂

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How did we all like the surprise row at the end??  

. . .