22nd November 2013

Bench Press

6×3 @ 90% of 1RM


No Slide Row

AMCAP (as many calories as possible in 8 minutes) The athlete will row the specified time with the seat of the erg ‘locked down’: the seat will not slide for this event. Distance of the seat will be determined by having the athlete sit on the erg with straight legs and feet on the foot pads. The athletes legs may have no bend in the knee. The athletes may use whatever damper setting they desire. Athletes that choose to row with one hand will have an appropriate multiplier used on their total distance to level the playing field.

(Courtesy of CF Rubicon from the Working Wounded Games)

REST 2 minutes


3 minutes Max Effort:  D/Us

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