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)

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