Rowing Fitness Workout #56

Day 78/112

INTENSITY:

Row 1 minute max effort then rest 1 min for 20 minutes.

Goal is to reach 3000m in 10 rounds of row/rest. DO NOT pull past the minute and let the rower do the work for you! Don't cheat yourself.

Penalty: For every 5m under 3000 do 1 handstand push-up.

Post total meters rowed and HSPU's as penalty.

RESET:
Up to 10 minutes, practice backwards roll to push-up position. If you have backwards roll to push-up down, work on backwards roll to handstand.

Backwards Roll to Push-Up - http://gymnasticswod.com/content/back-extension-roll-progression
Backwards Roll to Handstand - http://gymnasticswod.com/content/straight-arm-back-extension-roll-push-position