Max Wattage in 250m Row.

Max Double Unders in Row time.

2 Rounds 

Rest 1 minute in between efforts.

Then..

25 Ring Knees to Elbows

12 KB Right Arm Power Clean and Jerk  53#/35#

12 KB Left Arm Power Clean and Jerk

25 Skater Plyos

25 Push Ups

2 Rounds

Post max watts, max double unders and time.

Coaching Tips:  Scale load and movements to match your current fitness level.  Set the rower to display watts and at the end of the row the monitor should give you your average wattage. It's an all out effort to get the highest wattage possible. Rest one minute before you match the row time with your max double unders. Repeat the cycle once more. Ring KTE's are the same as when a bar is used only the rings are less stable. The KB C&J are two distinct moves not to be done in one move. There is a pause once the KB gets to the shoulders, then they go overhead. Your foot should land one floor mat width apart for the Skater Plyos.

Reminder: The CFEC Christmas Party is this Saturday at 6:00 PM. Please, make sure you RSVP as soon as possible. Look for the flyer at the front desk.