Wednesday, 21 September, 2016

WARM UP – MOBILITY
Pose running drills (4-5 min)
Demo rowing technique then: 3 x 45s row intervals @ 20 / 24 / 28 strokes/min (alternate sets w/ partner (stretch out hips + calves when off the rower)

WOD A
PARTNER PAIN
Complete with a partner for time:
30 – 25 – 20 – 15 – 10
Row Calories
Ball Slams (40/30lbs)
400m Run between each round (not after the last set of 10 – 4 runs only)
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One partner will start on the rower, one on the ball slam. Once both partners finish their 30 reps/cals, they will switch and complete 30 of the opposite movement. They will then complete a 400m run together, then continue on with 25, 20, 15, and 10 of each movement until finished.

WOD B
3 rounds:
20 x Alternating bicep curls
20 x Alternating seated shoulder press
6-8 x “ATYT” cycles with the light Crossover Symmetry bands