8K Row

AO: Badapple

When: 2024-07-05

QIC: Ollie

PAX (4): Chalupa, Sprocket, Turbine


Decided to try something a little different today since I knew numbers would be low due to the holiday.


  • Sun Gods / Michael Phelps
  • Calf Stretches
  • Mountain Climbers
  • Weed Pickers

The Thang:

4 station rotation:
  • Rowing Machine
  • Jump Rope
  • Kettlebell Swings
  • Squats with the cinderblock
Rotate once the rower hit 250 m on the machine.  Midway through we replaced the swings with VUp / Table Tops with the medicine ball. Hit the 45 minute mark with ~ 8km rowed as a group.

Leave a Comment