40 min AMRAP; steady pacing for quality
250m Row
10 HR Push Ups
50Ft Bear Crawl
6 Strict Toes to Bar
Program Notes:
This is intended to be a steady tempo the entire 40 mins
which is a long time. So that being said there will most likely
be some pace adjustment as you move through this. Our aim
should be to work the entire time minus the time it takes to get from
station to station. With something this long you are bound to find a runner’s high type groove.
So find it and enjoy.
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
Scale the HR Push ups to a rack or knee to plank push up.
Scale the strict toes to bar to Hanging knee raise(strict), V Ups or Tuck ups. Ideally no kipping today.
Rowing could be scaled down to 150-200 for less powerful rowers.