Southie Showdown WOD Announcement: “Cardio Sandwhich”

In this event, athletes will begin seated on the rower with the monitor on. Athletes may adjust the foot straps and damper however they like before the workout begins. Hands will remain off of the handle until “Go.” On each row, athletes must hold onto the handle until 1000m appears on the screen. A 3-burpee penalty will be assessed immediately for releasing the handle before reaching 1000m.

During the weighted run, athletes may hold the plate however they choose. Upon completing the weighted run, athletes must return the plate to its designated spot before continuing to the rower. No passing inside the gym will be allowed.

In the event that an athlete is still rowing when the 25-minute time cap is reached, the athlete must release the handle as soon as the time expires. Your score will be determined by the distance that shows on the monitor after rollover meters stop accumulating. If the rollover meters reach 1000m or more, the score will be 25:00. One second will be added for every meter not completed.

If time expires while an athlete is still running, one second will be added to the cap for each uncompleted 535m run, plus one second for each meter not rowed.