Hateful 8

HAPPY MONDAY!

WOD

In Partners of 2  

8k Row

EMOM 40

Min 1: Max Double-Unders  

Min 2: Max Deadlifts 225/185 RX+ 285/225

Min 3: Max Sit-Ups

Min 4: Max Air Squats

HOW IT WORKS:

-You have 40 minutes to complete 8k on the rower! 

-You can split the meters however you’d like!  

-While Partner A is rowing Partner B is doing max reps

-There are 2 scores for this workout: Time it takes to complete the 8k (or total meters completed within the time cap), and the total number of reps for each movement!  

WARNING!  

Except some challenges coming soon starting with today! You will want to quit- DO NOT LISTEN TO YOURSELF AND KEEP PUSHING!  

Our training is as much about our mental toughness as our physical toughness. 

It’s not impossible. It’s just hard. Embrace the suck!  

ROWER RECOMMENDATION!  

Try to keep your strokes per minute around 30! This equates to a damper set around 3-4. 

 

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