Conditioning

1000 meter Row @ 15 SPM

1000 meter Row @ 25 SPM

1000 meter Row@ 35 SPM

Notes:

1. “SPM” is strokes per minute.

2. SPM is found in the upper right hand corner of the C2 Rower.

3. Rest/Stretch three minutes between efforts.

4. In each case row the best time you can within the stroke count indicated.

CFO WOD

5 Rounds for time:

12 Hang Power Cleans (135/95#)

12 Front Rack Lunge Steps In Place(135/95#)

* Every time you drop the bar perform 12 Bar Facing Burpees.