Skill: Row 2:00 with no arm pull; 2:00 with a stroke rate less than 23 s/minute. Get as far as possible on each.
Strength: Deadlift 5-5-3-3-1-1
Row 500m
Rest 2:00
Repeat for 5 rounds. Record fastest time.
Above: Aryanna Henson becomes the 11th woman (and the THIRD Henson woman!) to pull over 300lbs at the Park! Mom (left) and older sis (right) have also done it!
Wanna see consistency? Rob Smith breaking the world record for 500m. It looks like he's on a video loop after about the 3rd pull. Wow.