WARM UP / MOBILITY
Quick dynamic warm-up / Include some ankle circles and calf stretches
WOD A
MAX UNBROKEN DOUBLEUNDERS
6 min to establish your best set of unbroken doubleunders.
WOD B
PARTNER ROW INTERVALS
Complete with a partner for time:
Row for:
Row for:
50-40-30-20-10-20-30-40-50
– Each partner will row 50 Cal, then 40, then 30, etc. alternating with their partner.
– Ideally partner up with someone of similar rowing abilities so that your work/rest is close to 1:1.
– Each partner will row 50 Cal, then 40, then 30, etc. alternating with their partner.
– Ideally partner up with someone of similar rowing abilities so that your work/rest is close to 1:1.
WOD C (Optional Accessory)
3 rounds:
6-8 x GH Raise + 30 Banded good mornings
Rest 90s
6-8 Strict TTB + 30 Banded ab crunches
Rest 90s
6-8 x GH Raise + 30 Banded good mornings
Rest 90s
6-8 Strict TTB + 30 Banded ab crunches
Rest 90s
