Pic: Angela Clancy

*WoD: "DT" In A Boat...... With Dumbbells!***

Row 500m / 450m

1 Round of Dumbbell "DT" (20's / 15's kg)

Row 500m / 450m

2 Rounds of Dumbbell "DT"

Row 500m / 450m

3 Rounds of Dumbbell "DT"

Row 500m / 450m

1 Round of the Hero WoD "DT" comprises of: 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks. Normally done with a barbell, today you will use a pair Dumbbells.
Try to push those rows a bit more aggressively than you would normally. Keep the splits consistent but ensure they are done a little quicker than your normal intra-WoD pacing.
For the Dumbbells (DB's) strive to do each round in as few sets as possible. Perhaps even going unbroken for large periods. Should you choose to break it up that's fine but be smart about where you choose the rest (e.g.= do 11 deadlifts, then rest, finish the final deadlift and start on the cleans. Makes no sense to do all 12 deads then rest because you're are doing extra reps in order too get the weights up again.
If on the Assault Bike it is 27 / 22 Calories
Hold the standards. Form is priority as always.
18 min time cap. Scale as needed.