One set of:
Row x 3-5 minutes at an easy-to-moderate pace
Dumbbell Farmer’s Carry x 100ft
Bodyweight Box Step Up x 10 reps
Burpee x 10 reps
Box Jump x 10 reps
Row x 500m at a moderate to fast pace



Every 7 minutes, for 35 minutes (5 sets) for times:
500 Meter Row
15 Burpee Box Jump-Overs (24″/20″)
15 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)

Please adjust distances/reps as needed to ensure at least 2 minutes of rest between sets.

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Logan Harris
Logan Harris
February 12, 2023 10:37 am

2 rounds of WOD (~4:45, ~5:30)
Cleans for practice

Pat Clough
Pat Clough
February 11, 2023 11:28 am

Every 7 minutes for 35m
1000 meter BikeErg
15 burpee box jump overs (24”)
10 squat clean (155lb)
All rounds were about 5:30

February 17, 2023 6:33 am
Reply to  Pat Clough

I like your version better, going to do the squat cleans instead. Thanks for sharing!

February 17, 2023 6:34 am
Reply to  Justin

But will stick with the rows. Box step overs blow 😅

Mike Slagle
Mike Slagle
February 11, 2023 9:29 am

Todays workout with a 400m run since it’s sunny outside.

I didn’t read carefully though. I missed the part about getting 2 minutes of rest…

5:25, 5:39, 5:33, 5:26, 5:47

Simple things that take their toll. Burpees of any variety are a lot slower than they were a couple of years ago!

Mike Slagle
Mike Slagle
February 10, 2023 6:06 pm

I forgot to post earlier.

Fridays workout all done with a rower.
3 rounds Every 10 minutes
60 DU
7:46, 7:42:, 7:39