7 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible
After each row, perform 1 bodyweight front squat for each pull taken — e.g., if it takes 12 pulls on the rower, complete 12 front squats before starting the next round. Reset the rower prior to each round.
Post time and number of pulls each round to comments.
Scaling:
This workout encourages hard pulls on the rower. Increase the damper setting and slow your cadence to minimize the number of pulls each round. Choose a front-squat weight that is heavy but can be completed unbroken when fresh.
Intermediate Option:
7 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible
After each row, perform 3/4 bodyweight front squat for each pull taken.
Beginner Option:
4 rounds for time of:
Row 100♀ / 150♂meters in as few pulls as possible
After each row, perform 1 front squat for each pull taken.
♀ 35 lb. ♂ 55 lb.