12/3/14 WOD


Who will be crowned the King and Queen of the rower? Who will win a Concept 2 Rower?

Row’d Royalty is back and this time its International. We have partnered with Concept 2 to bring the competition online.

4 weeks, 4 workouts. More details are to follow but registration is open HERE!

Mobility:  Hip

Skill Practice Warm Up:  Spend 6 Minutes working up to a max distance broad jump.

Strength:  Power Clean 2-2-2-2-2-2-2 (7 sets of 2 increasing the weight each set)

Super Set with Hollow Rocks (7 sets of 15-30, if you don’t have a full rock do a hollow hold for 15-30 seconds)

Workout:  2k Row for time 


Row as far as possible in 10 Minutes

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