BASICS & PERFORMANCE

In teams of 3 For time:

• Row 1000 Meters/run 800
• 50 Thrusters (45/35 lbs)
• 30 Pull-Ups

Immediately followed by…

For time:

• Row 1000 Meters/run 800
• 25 Thrusters (95/65 lbs)
• 15 Chest-to-Bar Pull-Ups

Partner A begins, and as soon as they have completed the 1000 meter row, Partner B may get on the erg and begin his 1000 meter row. A partner may only advance to the next station once the person ahead of them has completed the task and moved to the next station. Partner A may begin the B portion of the workout as soon as Partner C has completed his 1000 meter row and moved on to Thrusters.

If you don’t have a couple of training partners to perform this with, do the following…

“Jackie”: For time:

• Row 1000 Meters/run 800
• 50 Thrusters (45/35 lbs)
• 30 Pull-Ups

Rest until the running clock reaches 15:00, and then….

For time:

• Row 1000 Meters/run 800
• 25 Thrusters (95/65 lbs)
• 15 Chest-to-Bar Pull-Ups