(Last day to sign up tomorrow 01.12)
Workout 3 announcement

Workout 3

For time… 23’ Time Cap

Athlete 1 Row 500m/600m while athlete 2 holds a KB in overhead position
Athlete 2 Row 500m/600m while athlete 1 holds a KB in overhead position
200 DUs
100 WBS
80 box jumps
60 KBPS
40 sync. burpees

RX: KB 16/24kg, WBS 6/9kg, BJ 20/24”

DU scaling:
1 - 400 SUs

KB scaling:
1 - 12/16
2 - 8/12

WBS scaling: 
1 - 4/6kg

BJ scaling:
1 - 16/20”

  • For each scale you use, 90 seconds will be added to your finish time
  • If you do not complete in the 23’ time cap, 2 seconds per rep not completed will be added to your time
  • During overhead position hold, when the KB is put down or switched hands, rower must stop 
  • Partners can split the reps however they like after the row
  • 1 box per team

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