Alternative strength work and an oldie, but a goodie!
5RM Ring Row (Feet on a 20" Box, If possible)
- Really focus on starting the movement with your shoulder blades down and back, then bend the arms...
Get a lot of volume on this one... 6-8 Sets
15-20 minutes for this section...
Artis/402/Hydro Competition WOD #3
30 RUSSIAN KB Swings (35#/53#)(Whole bell must be slightly above head, but NOT fully OH)
30 Box Jumps (20"/24")(Try to jump the whole time, but you MUST STEP DOWN)
* 3 total rounds *
(9 minute cutoff)
POST YOUR BEST ROW WEIGHT AND TOTAL TIME TO COMMENTS