Once again we are rowing a 2k. This time it is a whole different ball game since there is plenty of work waiting for you after the row. Pacing is key. Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.
Your choice of MUs. Bar or Rings.
Scale number of Muscle Ups or perform 20Pull Ups + 20 Push Ups. Beginners and masters 55+ choose ring rows.

If you struggle with Muscle Ups joyn our Gymnastics class every Thursday at 7 pm. No one will give those to you you have to earn them!

Intermediate Option
For time:
Row 2,000 meters
75 wall-ball shots
10 muscle-ups

Men: 14-lb. ball
Women: 10-lb. ball

Beginner Option
For time:
Row 1,500 meters
50 wall-ball shots
20 ring rows

Men: 10-lb. ball
Women: 6-lb. ball