WARM UP – MOBILITY
Running and dynamic warm-up laps
Stretch out: Iron cross / Scorpions, Calf stretch
Review Row + Ski technique
WOD A
93 ’TIL INFINITY
Complete with a partner of similar ability: (33 min total)
9 min AMRAP: Row Cals (switch every 15/12 cals)
– Rest 3 min –
9 min ARMAP: Ski Cals (switch every 15/12 cals)
– Rest 3 min –
9 min AMRAP: 40ft Shuttle sprints (switch every 8 lengths)
—
Start on any movement and rotate in order.
If you are not a strong rower/skier switch every 12/10 or 10/8 cals instead.
Team score is combined Cals + 40ft lengths
ACCESSORY
Grab a roller and lacrosse ball:
Roll out 60-90s each:
Quads (roller)
Calves (roller)
Glutes (Ball)
Thoracic/upper back roll and openers (roller)
Traps/Rhomboids (single or double ball)
