TOTF’s Kyle Gundrum showing how it’s done at the TacFit Games! Time to find a partner for a fun Run/Row WOD!
S/S/S:
Make up Bar Muscle Up or Hand Stand Push-Up skill work if missed
Click on movements above for a refresher video.
Video Courtesy of CrossFit Rowing. Like Shane points out in the video, nice strong drive with the legs, open the hips, and lastly a pull of the arms. On the return; delay the knee bend, and get a good three count return to take advantage of the recovery.
WOD:
Partner WOD
Cash In – 50 Air Squats
3 Rounds:
1 Partner Rows
1 Partner runs a full lap on track
Cash Out – 50 Air Squats
Score = meters rowed – time (in seconds)
Post score to Comments/ LogWOD
In order to play you gotta pay! So to speak… For this WOD teams of two will do the 50 Air Squats (one partner working a time) for the Cash In. Then decide which partner will start on the row and who will start with the run ( 1 lap is roughly 635M). When the runner returns after their lap, switch out. One round is completed when both partners have completed a lap of running. For three rounds, and then right into the 50 Air Squat Cash Out.
X-tra Work:
Front Rack Holds x4
Add 50-20lbs to 1RM Front Squat. Hold in front rack position as long as possible.
When doing these, do not step away from the rack. Keep the bar over the J-Hooks so in case you drop the bar, it won’t crash to the ground.
CrossFit Team Offutt Tactical Fitness 