Friday, 8 April WOD


  • 4 Rounds of Rowling
    • (row to 100m and try to stop a little bit before the target number so that the meters roll over to 100m +-1 meters is also acceptable so 99 and 101m)
    • If you go over or under 100m then add to the warm up reps whatever meters you were missing to 100:

  • 5 Inch Worms + 1 Push Up
  • 5 Scap Pull Ups
  • 10 DB or Kb Strict Press (each side)
  • 10 Squat Jumps
  • -Front Rack stretch (on the rig or with empty BB)
  • -Lat Stretch (0:45 per side)
  • -Hamstring Stretch (0:45 per side


  • 10 rounds for time of:
    • Row, 300 m
    • 6 Shoulder-to-Overheads, 185/125 lbs
    • Rest 1 min

Rest 1 min after each round or waterfall on the rower with a partner.


  • 4 rounds for quality of:
    • 8 Tempo Dumbbell Bench Press, pick load
    • 6 Tempo Bent Over Barbell Rows, pick load
    • 4 Weighted Strict Pull-ups, pick load

Control the descent on each rep, work for quality and rest as needed between sets. Scaling Options: STOH weight should be moderate but doable unbroken. Use a band for the pull ups as needed or scale to inverted rows.


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