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Row 500 meters

Rest 1 minute

Row 500 meters

50-100 pull-ups or ring rows

Your score is your total time to completion, including the mandatory 1-minute rest.

Your coach will determine the number of pull-ups/ring rows you will do. The goal is to do a challenging number of reps, not to be sore for five days.

Pull-up options include ring rows, body rows, band pull-ups, strict pull-ups, butterfly pull-ups or kipping pull-ups. We will not be using jumping pull-ups or kipping pull-ups with bands.