Ben a few years ago at the Turtle Trot 5k
Warm Up:
800m Run
21 Jumping Jacks
21 Surfer Pop Ups
(2 Rds)
Sport:
2000m Row for time - BLOG and www.concept2.com times
(go all out)
rest 10 minutes...
WOD:
11 Pull Ups
11 Dead-n-Burp (deadlift Burpees)
(3 Rds)
**shoot for a bodyweight deadlift***
(if you have a rip...tape it...no names...)
2 comments:
Wow...the 2000m...the brute of the Cardiovascular Endurance WOD. Very strong efforts...once again. Most groups took every bit of the 10min rest.
Please log your scores onto www.concept2.com and watch your FL and United States ranking.
During the WOD....it appeared that the pull up station was the "rest" station!!! I would have never guessed.
2000 Meter Row
Tina 9:26
Roy 8:30
Donna 10:00
Martinique 9:48
Tim 8:50
Heyward 8:23
Tricey 9:06
Matt 9:03
Jay 7:37
Jeff 8:23
Patty 9:41
Ginger 10:26
Julie 9:48
Eric 8:52
Joanna 11:13
Scott 9:59
Tim 7:35
Barry 8:20
Brooke 9:55
Carol 10:14
Evans 8:26
Dawn 9:06
Christina 10:43
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