Strength

Build to a 1RM Front Squat

 

Partner/Team WOD

1500m Row (Per Person on your team), switch every 250m
*If you have 3 people on your team you're rowing 4500m, you must switch every 250m. Your Score is your total time. Make sure you note how many people are on your team.

-Every 250m must be treated as a sprint
-No more than 3 people on a team
-If you're solo then you're doing (6) 250m Sprints on the rower, resting 1:1

 

Comp HW

3 Rounds (Not for time)
10 Dips
30s isometric back extension

For Time: 35 Burpee Muscle-ups

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