Skill

For time

Row 500M

Your skill work following your warm up will land mostly in the testing range.  See how fast you can row 500M on the Concept 2.  For classes bigger than 8 we’ll go in heats. Set the damper where you normally do unless you have experience with different settings.  This is a sprint so go close to all out at first and plan on finishing strong.

WOD

AMRAP in 20 Minutes

10 Chest-To-Bar Pull-Ups
20 Kettlebell Clean & Jerk 32/24kg
400M Run

Workout notes: The kipping chest to bar pull-up does require a little more baseline strength than a standard kipping pull-up so scale down to a method that gets you working towards achieving the movement if you don’t quite have it down yet. A “heavier” kettlebell will be difficult for most to handle with one arm. Don’t rely on jerk technique to get you through a heavy kettlebell workout like this. If you can’t push press the kettlebell for a few reps when you are fresh your weight may be too heavy.