If you let it, this could be a serious rowing workout today.
WARM-UP:
Jog the Box 4 min. w/footwork
Dynamic Stretch
STRENGTH:
Back Squat
8 6 5 4 5 6 8
Build Weight to the set of 4 then keep it on back to the set of 8.
WOD: CLING ON
For Time:
Start with and every time you come off the bar 500m/400m Row
Accumulate 5 minutes of Fat Grip Dead Hang
20 min. Time Cap
Athletes keep track of the time that you are able to hang from the bar while holding on to the FAT GRIPS.
You will be doing a little math today.
Do not tape the grips.
If you use a MONKEY GRIP it is NOT RX
ICING:
KOT – Nordic 10 Reps
KOT – Reverse Sled Pull