Wod 1 - Day 1

In 3 minutes perform

BUY IN, FOR TIME

20/25 cal Row (tie-break time)

THEN, FOR MAX REPS

Toes to Bar *

Scaled: Hanging Knee Raise

* Athletes unable to perform the Rx movement can choose the Scaled version and will be ranked on the leaderboard below those who performed that workout as Rx. The competition can be finished with any combination of Rx and Scaled workouts.

Movement Standards

Row

The athlete must row until the required calories are reached. It is not allowed to get off the rower until the required calories are indicated on the monitor. The athlete can never touch the monitor, but can adjust the dumper to any value, but not in position “1”.

Toes To Bar

The initial position is with the athlete hanging from the bar with his feet off the ground and his arms extended. The repetition begins with the heels behind the vertical line of the bar. In the top position the athlete will clearly have to touch the bar with both feet between his hands. It is not necessary for the feet to touch at the same time, but there must be at least a moment when both feet are touching the bar.

Hanging Knee Raise

The athlete starts by hanging from the bar with his feet off the ground and his arms extended. The repetition begins with the heels behind the vertical line of the bar. In the top position the athlete will clearly have to brake the parallel with the upper part of the knees higher than the iliac crest.

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Xenios USA