Friday 260130

Today's workout is simple, yet challenging, with a goal time of 13-18 minutes. Each row is intended to be completed at a moderate-to-hard pace that allows for completion in 1:45-2:15 — scale the distances to get you close to these time range goals. The sit-up volume is high, and 40 reps will be difficult to achieve at a rapid pace, but shoot to complete these in no more than 2 minutes; scale as needed to do so. Choose a moderate dumbbell snatch load that allows you to complete at least 15-20 reps consecutively. The demand of this movement will be made more difficult due to the row and sit-ups that precede it. It will take time to establish the correct mechanics and the correct load prior to starting the workout.

Pre- and post-workout accessory:* Max set of strict pull-ups *Complete 1 set before and 1 set after the workout. 3 rounds for time of: 400/500-meter row 30 AbMat sit-ups 30 alternating dumbbell snatches ♀ 20-lb dumbbell ♂ 35-lb dumbbell

Pre- and post-workout accessory:* Max ring rows Feet should be directly underneath the rings. *Complete 1 set before and 1 set after the workout. 3 rounds for time of: 250/300-meter row 15 AbMat sit-ups 15 alternating dumbbell snatches ♀ 10-lb dumbbell ♂ 15-lb dumbbell