250M row

Inchworm 30’

Spider-man lunge 30’

Bear crawl 30’

Reverse bear crawl 30’

5 Ring scap pull ups

3 strict toe2 to ring – See video below, courtesy of CrossFit HQ


5 Sets:

1:00 Strict Chin-ups

1:00 False Grip Ring Rows

Video courtesy of MoveSkill.  Quick demo of setting up for the false grip ring row. Our first part of today will focus on building grip strength.  If you are unable to perform a chin up, do a supine ring row.


3 Rounds For Time:

500/400m Row

21 Push-ups

12 Strict Toes-to-Rings

Think quality movement over break-neck pace on today’s WOD.  Yes, I still want you to push the pace, but make each stroke of the row be perfect with keeping your back flat, drive through the legs and hips before pulling with the arms. On the push ups, maintain a tight core to keep the body in a straight line throughout.

Scaling Options:

Push Ups -> off bench

Toes-to-rings -> strict ring hanging knee raise -> laying toe2bar

If no rings are available, use pull up bar

Cool Down:

Cobra pose – 2 min


Scorpion stretch – 1 min per side

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