Thursday, 4 February 2021


Conditioning: 4 Rounds For Quality

Totaling 4000 Meters of Rowing

(5 Minutes Rest Between Rounds)


1st 250 Meters - 2:15/2:30 Easy Pace

2nd 250 Meters - 2:00/2:15 Moderate Pace

3rd 250 Meters - >1:45/>1:55 Fast Pace

4th 250 Meters - 2:00/2:15 Moderate Pace

* 5 Min Time Cap Per Round

Post-WOD: 3 Rounds

12 Hollow Rocks

10 Tuck Ups

8 V-ups

:20 second Hollow Hold

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