Teams of 2 – for time:

Row, 2000/1750 m

200 Wall Balls, 20/14 lbs

Row, 2000/1750 m

100 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

Row, 2000/1750 m

Complete in teams of 2.

Male/Female: Row, 1900 m

Repeat from January 7th, 2023.

Target time: 28-32 minutes
Time cap: 40 minutes
Large Class Target time: 30-34 minutes
Large Class Time cap: 40 minutes

Rise and Grind! Get the class in early because they will need some time here.

The stimulus for this lengthy metcon is moderate to moderate-high effort with planned sets to keep work/rest 1:1. We want both athletes to stay aggressive when it’s their time to shine. Communicate, don’t be afraid to go to plan B, and please, please, please, somebody better be counting.