Row (Rowing)

As much as rowing seems like an exercise in the arm, most of the strength for each stroke really comes from the leg push. It's also important to note that it's not just how many strokes a minute you can do, but about the quality of each stroke and how much space you can create for each stroke.

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"Triple 3"
For time:
3,000-m row
300 double-unders
3-mile run

Time cap: 49 minutes

AMRAP in 20 minutes
250m Row
15 GHD's
10 Deficit Pushups (45's/25's)
5 Squat Cleans (135/95)

Shoulder Press (2,2,2,2,2,2,2)
Heavy 2
Metcon (Time)
Teams of 2
100 Cal. Row
* Partner Holds Front Rack (185/125)
60 Power Cleans (185/125)

Complete as many rounds as possible in 20 minutes
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
Men throw 20-lb. ball to 10-ft. target

For Time:
1000m Row
30 Muscle Ups
1000m Row