The Board
The Work
At 3-2-1 Go, both athletes will leave for the run. Each athlete will run the distance on the board. Runners do not need to stay together, however, both athletes must return before work-begins.The Row portion will be divided, and you will row the stated distance as a team. The work will be divided evenly. 200m increments for Rx, 150m for Performance, 125m increments for Fitness.All reps stated are total. The work will be divided until total reps have been reached.Kettlebell SwingSingle Leg Tuck-UpKettle Bell & Dumbbell STOH
- This movement is far more challenging with a KB than a DB. It is asking your shoulder for a lot more stability. Please scale to a Dumbbell as needed.
- Whatever weight you use for STOH, use for your headcutters. This is the toughest part of the WOD. Grind on through!
