Skill: 3 x 500m Row

Wod: For Time

  • 30 – 20 – 10
  • SitUps
  • Toes 2 Bar
  • Wall Balls

-Rower Sprints Yuck. Bit of a cardio planned today. For the Rower Sprints use the first effort as a strong warm up to see how you are feeling. On the second effort it should be all out effort, how fast can you row? Then effort 3 is all about what you have left. Pick a strong pace and go for it.


-The Wod. This wod is all about the toes to bar. The Challenge for the guys and girls going RXD is to see you can do the entire wod unbroken.

-If you are scaling the toes to bar then use movements like knee raises and V-ups as your best options

-Enjoy your new 6 pack

Results (Click here)

Start here

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