Kate.
Pic: Angela Clancy

Pre-WoD: "Freight Train"

For Time:

500m Row Time Trial

WoD: "Workhorse"

Complete As Many Rounds As Possible in 15 Minutes

of:

250m Row

25 / 20 Push Ups

Theres something special about hitting 500m on the rower as fast as you can. Its not quite long enough to enter the pain cave of the 2km or 1km. Not so short like a 250m that its over before you know it. It sits right in the middle of all that and can be just as awful as it can be exhilarating!!
You get just the One attempt at your 500m TT. Make it count!
On the WoD itself. This is about being that workhorse. Grinding it out for 15 lovely minutes. Just keep moving - thats the mantra today. Fitness comes in all shapes & forms and this is no different today. Get the work done!
If you are on the Assault Bike it'll be 0.3 miles each round.
Hold the standards. Form is priority as always.
Scale As needed.

A little reminder for those of the competitive nature.