Every 2 minutes x 7 rounds:
Power clean + clean + split jerk
Then, 3 rounds for time:
200m DB farmer carry, 50#(35#)
20 Hand release push-ups
20 Ring rows
Post results to comments or BTWB
NEVER UNDERESTIMATE THE RING ROW!!!
Ring rows are SUCH A GREAT MOVEMENT!! Whether you have been CrossFitting 2 months or 8 years, the ring row can be such a great training tool for helping to build pulling strength. Here are the reasons why:
#1 – It is universally scalable (sp?) – You can make them as easy or as challenging as you need. With your feet underneath you, you can complete ahigh volume of pull-ups that may not have been able to with a banded pull up; with your feet in front of you on a box in a supine position, you are building potent pulling strength.
#2 – Pulling in any plane helps to build pulling strength – If you have an injury, shoulder pain, or just want to mix things up, the ring row is a great option that will help build those “pullers” (lats, bi’s, trap’s).
DO NOT THINK THAT RING ROWS ARE JUST FOR BEGINNERS!! They are great for any athlete so enjoy them today.
