August 13th, 2019

Great to see Lars back at CFK covering a few hours while coaches are  on Vaca 🙂

Today’s WOD

With a Partner:

Row 5KM, 

Every Switch:

 5 L-Sit Pull Ups for the Person Getting Off the Rower before the other person can start rowing. Must switch when pace drops.

This is one of the ones that doesn’t look “fun” on paper; however, it is one of the ones that will make you better. And shared suffering is always better with a friend, so bring one and suffer through it.

Score: Time to Complete Intensity

Scaling for Intensity

  • Row 5KM → Reduce Distance

L-Sit Pull Up → Reduce Reps → Strict Pull Up → Banded Pull Up → 10 Ring Row

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