Friday, 21 January WOD


  • 1:00 Row (Just legs)
  • 5 Inch worms + Push Up
  • 1:00 Row (Just arms)
  • 10 Air Squats
  • 1:00 Row (regular) –then–
  • 500m Easy Warm Up
    • *Focus on mechanics and proper pulling form on the rower or ski erg whichever you are testing.


  • Row 5000 m This is an all out effort for time.

Re-testing the movement of the month for the month of January, make sure to re-test the same machine you used at the beginning of the month! Focus on finding a good pace to sustain and then pick it up the last 500-400-300-200-100m.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s