231227

Wednesday 12/27/2023
Program C
4 Sets:
500 Meter Row
Rest 1 Minute, then...
4 Rounds
6 Toes to Bar
8 (R) Single Arm Dumbbell Hang Power Clean & Jerk
8 (L) Single Arm Dumbbell Hang Power Clean & Jerk
Rest 1 Minute Between Sets (After Row + 4 Rounds)

Suggestions
Men: 40# DB Women 25# DB
Score: Slowest Row
Score: Slowest 4 Rounds
Goal: Row - 1:40-2:30 4 Rounds - 3:30-5:00

Scaled: 40 lb. Dumbbell
Row: 1:54.1, 1:52.4, 1:55.3, 1:57.0
4 Rounds: 5:36, 5:27, 5:50, 7:01

Warm-up 10 minute row: 2263m, 2:12.5/500m
Cool-down 10 minute row: 2196m, 2:16.6/500m