Kyle on the Bench. Ranj on Spot. This pic and others are on our facebook page.

Today’s Workout:

You had a heavy Wednesday. You blew out a metcon yesterday. Time to find a compromise. Today is a benchmark day. We now have 5 rowers, but we’ll run this one in heats depending on the numbers. Have fun!


Row 1000 meters
15-20 pound Thruster, 20 reps
20 Pull-ups (Assisted or Beginner)

Performance & RX

“Jackie” aka “Navy Seal”

For time: 1000m Row

50 – 45lbs Thrusters

30 Pull Ups