Rowing WOD:

Warmup: Row 2k @5k Pace, 1 Mile Run (easy)

“Iron Bill” Inspire WOD

Iron Bill (men’s weight) WOD: 200m run with a 50# bag of absorbent or sandbag, 50-75# thrusters, 200m (1) foam bucket carry or 50# dumbbell, 20-16kg Kettlebell or 35# dumbbell Turkish get-ups, 200m run, 50m overhead walking lunges w/1 ¾” rolled hose, 200m (1) foam bucket carry or 50# dumbbell carry, 50-75# back squats, 200m run with a 50# bag of absorbent or sandbag.

Jacki (women’s weight) WOD: 200m run with a 50# bag of absorbent or 25# sandbag, 50-45# thrusters, 200m (1) foam bucket carry or 25# dumbbell, 20-8kg Kettlebell or 15# dumbbell Turkish get-ups, 200m run, 50m overhead walking lunges w/1 ¾” rolled hose, 200m (1) foam bucket carry or 25# dumbbell carry, 50-45# back squats, 200m run with a 50# bag of absorbent or 25# sandbag

Today’s Rowing WOD is in honor of Captain William Dowling of the Houston Fire Department and his family.  It’s been a year since we’ve performed this and I’d like to see everyone attack it one more time in honor of a great man.  No matter where you are performing this be sure to take a picture or some video and post it on the Iron Bill Facebook Page to show them our support.

Iron Bill, Jacki, and Family you are in our prayers.