3 Rounds
750 Meter (Moderate) Row
Rest 2 Minutes
500 Meter (Moderate) Row
Rest 90 Seconds
375 Meter (Moderate) Row
Rest 1 Minute
250 Meter (Moderate) Row
Rest 30 Seconds
500 Meter (Easy) Row
Time: 45.08.8, 2:06.9/500m
Wednesday 04/12/2023
SHIFT Version
12 Minute AMRAP
30 Dumbbell Hop Over
12 Alternating Unweighted Step Up
6 Lying Leg Lifts
Goal: 6-9+ Rounds
Scaled: Lateral Hop over Dumbbells, 20" Step Up, Toes-to-Bar
Score: 7 Rounds + 30 Hop Overs + 4 Step Up
30 Dumbbell Hop Over
12 Alternating Unweighted Step Up
6 Lying Leg Lifts
Goal: 6-9+ Rounds
Scaled: Lateral Hop over Dumbbells, 20" Step Up, Toes-to-Bar
Score: 7 Rounds + 30 Hop Overs + 4 Step Up
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