The way of the Paladin

10 rounds, each for time, of:
200-m row
Rest 90 seconds

Scroll for scaling options.
Post times for each sprint to comments.

Related:
• CrossFit WOD 180530 Tips With Rory McKernan
• Rowing

Scaling
Beginners can reduce the total number of rounds, but most will not need to change the movement or distance for these sprints.

초보자는 총 라운드 수를 줄일 수 있지만 대부분이 스프린트의 이동 거리를 변경할 필요가 없습니다.

Beginner Option
7 rounds, each for time, of:
200-m row
Rest 90 seconds

Rest Day

"The intelligence paradox; will ET get the metabolic syndrome? Lessons from and for Earth," Nutrition and Metabolism.

Post thoughts to comments.

Full Leg Workout (Stop Skipping These Exercises!)

4 sets of every exercise:

1st set: 15 reps

2nd set: 12 reps

3rd set: 12 reps

4th set: 10 reps

Barbell Squats

Barbell Reverse Squats

Prone Hamstrings Curls

Seated Leg Extensions

Seated Straight Leg Calf Raises

Back squats

50kg 15-15

55kg 15-15-15

2min rest per sets

-----

DB Reverse Lunge (Alt)

10kg

20-20-20-20-20

20-20-20-20

1min rest per sets

-----

Wide goblet squats

16kg 15-15-15

20kg 15-17-20-16

1min rest per sets

-----

Inner thigh

30kg 15-15-15-15-15

1min rest per sets

-----

Leg curl

30kg 15-15-15-15-20

1min rest per sets

Note

얼마 안남았넹. 화이팅이다!! 디스 이즈 스파르타!!

복근도 할려고 했는데 복근을 못했네 .. 

The Routine: A1: Wide Grip Pull Ups (4 Sets) - 8-10 Reps (3110) 2 min rest B1: Bent Over BB Row (4 Sets) - 10 Reps (2011) 90 sec rest (dropset final set) C1: Neutral Grip DB Rows (4 Sets) - 10-12 Reps (2011) 60 sec rest D1: Wide Grip Lat Pulldown (5 Sets) - 10 Reps (2010) 60 sec rest, last set dropset E1: Incline DB Curls (4 Sets) - 10 Reps (2011) 60 sec rest F1: Standing EZ Curls (4 Sets) - 10 Reps (2011) F2: Seated Upright Hammer Curls (4 Sets) 10 Reps (1110) 2 min rest G1: Standing Cable Curls (Face Away) (4 Sets) - 10 Reps (2011) G2: Standing Cable Curls (Facing) (4 Sets) - 10 Reps (2010) 90 sec rest