Rowing team comp: Per team (5-6 persons) place 4 rowing machines next to each other. First person rows 100m, 5 burpees next to the 1st rower, onto the next rower, 100m row, 5 burpees, onto the next rower, 5 burpees, onto the last rower, 100m row. Fastest team wins.
Strength / Skill work:
1. Build to a heavy set of 4, tempo 3-3-x-1
2. Keep the weight and do 4 more sets of 4, 3-0-x-1
100 TTB* Scale = Knee to chest
*Every time you break: 30 DUs
Time cap = 12 minutes
Stretch 2 minutes each side