Tuesday 12/19/23

3 rounds for time of:

Row 500 meters

15 ring dips

5 Kettlebell Squats (Rx 60/40#)

Goal: Upper-body endurance. Aim to finish in 10-14 minutes.

If you are efficient at a high volume of unbroken ring dips and kettlebell squats, this workout is going to be about the row. Other athletes will be limited by upper-body endurance. The row and the ring dips will compound, making the bar muscle-ups more difficult, so technique is key to staying efficient.

Aim for a hard effort on the row, finishing between 1:45 and 2:05.