2 Rounds:

10 pulls on the rower

5 Cobra to Downward Dog

6 Twisting Push ups

8 Alt in-place lunges

10 Huggers


On Rig: Perform 5 reps of: Scap Pull Ups, Kip Swings, Kipping Knee Raises, Toe2Bars

5 Min Turkish Get up practice – see video below, courtesy of CrossFit HQ


For Time:

2 Alternating Turkish Get Ups (53/35)

8 Toe2Bar

20 Pulls on the Rower


-Row as many rounds needed until you accumulate 70/52 Cals

Score = time

Video courtesy of UCanRow2.

Today’s WOD is all about efficiency in your rowing technique.  You start each round with a buy-in of 2 Turkish Get ups (one left hand, one right hand) and 8 Toe2Bars, then when you get on the rower, you get 20 strokes to get the most calories possible.  Therefore, you want to make sure you maximize your power output with every stroke.  The hard you drive back in your stroke, the faster the fly-wheel in the rower will spine, the more cals will tick off.  As the video shows, this does not mean come back into the catch super-fast.  Use the catch to set yourself up for another explosive stroke on the row.

Scaling Options:

Toe2Bar -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Bar -> V-Ups

Turkish Get Up weight -> 35/25 -> as needed

Cool Down:

Back Extensions on GHD – 20 reps, slow and controlled


Saddle Pose – 2 Min

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