Friday 12.16.16 5 comments Strength: 3 Rounds For Quality 8 Ring Rows 8 Dumbbell Rows, per arm *rest 2-3 minutes between rounds Rudolph For Time: 4 Rounds 25 Wallballs 20/14 15 Sumo Deadlift High Pull 95/65 *14 minute time cap 5 Comments Mick on December 16, 2016 at 11:43 am Fired up with the 830am, hold on and control those sumo’s! 6:37rx Reply Jacqui P. on December 16, 2016 at 1:37 pm Dumbbell Rows = 20# Rudolph: 9:01 (10# WB and 12 cal bike instead of SDHP) Reply Nate on December 16, 2016 at 3:03 pm *** Active Rest Day *** 10,710 meter row. 2:06.1 avg/500m. Missed the cut for the novice boat. I’m going to try like hell to be sub-2:00 next time. Reply JB on December 16, 2016 at 9:11 pm 9:30 – 20# WB and 65# Sdhp Thanks Mick – great class! Reply Cassie on December 17, 2016 at 3:20 pm Strength: 40# db Rudolph: 8:21 rx Split wallballs in sets of 15 and 10 per round and took it slow with sdhp. Thanks Mick for the efficiency tips and mid wod corrections Reply Submit a Comment Cancel reply Your email address will not be published. Required fields are marked *Comment Name * Email * Website Save my name, email, and website in this browser for the next time I comment. Notify me of follow-up comments by email. Notify me of new posts by email.