Skill
On the rowing machine:
15 calories for time
Rest about 3 minutes
20 calories for time
Rest about 3 minutes
25 calories for time

If you have injuries that prevent you from rowing, feel free to bike. Otherwise, let’s get some dedicated row practice in! Each of these efforts will take no more than about a minute or two to complete. Share a rower with one or two other people, and rest while they complete their calories. Try to really push the pace to get a sense for what kind of power output you can hold for each calorie count. The coach will have a running clock that you can use, or you can just read the time off the rower.

Workout of the Day
AMRAP in 12 minutes:
20 alternating dumbbell power snatches
16 goblet squats
12 pull ups (strict or kipping)

Scale the pull ups to a difficulty that lets you finish each round in 3 or 4 quick sets at most. You should be able to keep a steady pace on this workout with short sets and short rests.

standard: 35/20
rx: 50/35
sport: 50/35, chest to bar pull ups
metcon: 5:00 on, 2:00 off, 5:00 on