21 Jul 2009

Athletes will work out in pairs.

Athlete #1 will row 2000m @ their 5km pace (if you don’t know your 5km pace, aim for sub 1:50/500m for men and sub 2:05/500m for women).

Athlete #2 will complete the same as soon as Athlete #1 finishes.

As soon as Athlete #2 finishes their 2000m piece, Athlete #1 will get back on the rower and complete 1000m at the same pace as before.  Athlete #2 follows again.

Athlete #1 then rows 500m at the same pace.  Again, Athlete #2 follows immediately after.

Athlete #1 will then row 250m AS FAST AS POSSIBLE and upon completion of the row will run to the pullup station and complete a set of max pullups.  If you achieve less than 5 pullups, you must get back on the rower and complete an all out 100m rowing effort.  Over 5 pullups sees you home free.

Naturally, Athlete #2 commences their 250m row as soon as Athlete #1 finishes rowing and is under the same obligations.

Then my friends…it is all over

By CFV · In WODs

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