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WOD

“Flapjack” (Time)

“Flapjack”

For Time:

1,000/800 Meter Row

50 Hand Release Push-ups

30 Deadlifts

50 Hand Release Push-ups

1,000/800 Meter Row

25 min Time Cap

RX+-225/155#

RX-185/135#

50-59-155/105#

60+-135/95#, 800/600 Row HRPU on knees

Basics-500m Row 20 PU on knees, Light BB DL
DESCRIPTION

This chipper workout includes one cardio, one gymnastics, and one weightlifting movement

The moderate rowing duration and rep numbers will challenge us to find sustainable speeds and break-up plans for each station

We can expect this workout to take between 15-25 minutes to complete

DEADLIFTS

Choose a weight you can string for at least sets of 3-5 during the workout

HAND RELEASE PUSH-UPS

Choose a rep number or variation that can be completed within 5 minutes (10 reps on the minute)