0:00-15:00 General Warm-up

15:00-20:00 Transition to WOD

20:00-35:00 WOD

35:00-42:00 Transition to Accessory Strength

42:00-50:00 Accessory Strength

50:00-60:00 Cool-down

WOD

For Time:

20 Push-ups

250/200m Row

30 Push-ups

500/400m Row

40 Push-ups

1,000/800m Row

50 Push-ups

*Pace Goal: 13:00-15:00

*if more people than rowers you can make this a partner workout for time of: 3,000/2,400m Row and 300 push-ups, both athletes can be working at the same time, one on row and one on push-ups, switch whenever you want

Beginner: knees or hands elevated push-ups

Scaled: knees or hands elevated push-ups

Rx: as is

Accessory Strength:

Alt. EMOM 8:

12 Barbell Curls

12 Barbell Skull Crushers (VIDEO)