15 Cal Row or 10 Cal Bike

10 Twisting Push Ups

10 Kneeling Lat Stretch

10 Bow2Bend

10 Cobra2Downward Dog

10 V-Ups

10 Over & Backs

On Rig:  On the Pull Up rig, perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raise, Toe2Bar


4 Rounds:

50/35 Cal Assault Bike (or 70/55 Cal Row)

15 Renegade Rows per side (35/25)

15 Toe2Bar


Time Cap – 45 Min

Video courtesy of Invictus Fitness.  Some good tips for Toe2Bar efficiency.

Video courtesy of CrossFit Hubtown.  Demo for the Renegade Row.  Try to keep the hips square the whole time.

This WOD is one where you just need to clamp down and grind.  The bike or row is a little longer, but doable.  Don’t let your pace drop as the duration continues.


Scaling Options:

If no rower or assault bike – 800M run per round

DB weight -> 25/15 -> as needed

Toe2Bar -> Kipping Knee or Leg Raise -> Laying Toe2Bar -> V-Ups


Cool Down:

Kneeling Lat Stretch – 1 Min per side


Leg Bleeds – 2 Min

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