#rowing helen

3rds for time: (14min Cap)

400 Meter Row
21 KBS (53/35)
12 Pull ups

Rest 5 min, then

#something different

4rds for time:
Farmer Carry to Drive and Back (Heavy as possible)
10 Hand Release Pushups (Rx+Dynamic Pushups)
8 Weighted 24/20 Box Step Overs (53/35lbs)
6 1-arm DB Overhead Squats, 53/35lbs (3 reps/side)

COMPETITORS:

Conditioning
3 Rounds:
400 Meter Row
21 KBS (53/35)
12 Kipping HSPU

Odd Object Conditioning
5 RFT:
50′ unbroken Yoke Carry – you choose the weight
10 Hand Release Chest-Slapping Push ups
8 Weighted 24/20 Box Step Overs, 50/35
6 1-arm DB Overhead Squats, 50/35 (3 reps/side)

SESSION 2:
Plyometric Work
A. 2 attempts at a max vertical jump
B. 3 attempts at a max broad jump
C. 4 attempts at a max seated box jump with a vest, 20/14

Sprint Work
10x 40m Hill Sprints – these should be on a 12% grade or greater, or take you about 8 seconds, unlimited rest between sets.

50 Rep Benchmark
50 Strict HSPU for time