Mile McGhee + Slammin' Mile Row

EQUIP: Rower, Barbell (a: 275/185, i: 185/135, b: 135/95), Slam Ball (30/20), Box (24/20)

WARM-UP:

*Active Stretch, then: 

*200m Run

*200m Row

*20 x SB Goblet Squat

*10 x SB Push-Up

*20 x Double-Mountain Climb

*10 x SB Thruster

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-Divide class in 1/2…

-Each person will complete both WODs 1 and 2.

WOD 1: “Mile-Run McGhee” -

20 Minute AMRAP of -

*5 x Deadlift (275/185)

*13 x Push-Up

*9 x Box Jump (24/20)

-@ the 0, 5, 10, and 15 minute marks: Run 400m

-5+ Minute Recovery-

WOD 2: “Slammin’ Mile Row” -

20 Minute AMRAP: Row for meters (NOTE your time at 1600m)

-EMOM: 10 x Ball Slam (30/20)

SCORE = a) Mile Row Time, AND b) Total Meters Rowed in 20 Min.