Tuesday, September 2nd 2014

Warmup/MOB:

  • 2 mins standing calf stretch
  • 2 mins hamstring flossing

then…

  • Aerobic warmup: 10min AMRAP
  • Row 250m
  • 5 russian kbs
  • 5 walkout burpees
  • 5 box jump w/step down

WOD: Partner WOD – For Time

  • Row Relays – 1 Partner Works at a Time
  • This is a relay setup, meaning 1 partner does a full round, Partner 2 starts immediately after
  • 6 RDS (3 per partner)
  • 15 KBS (70/55)
  • Row 100
  • then… immediately into
  • 6 Rds ( 3 Per partner)
  • 12 Burpees
  • Row 100
  • then… immediately into
  • 6 Rds (3 per partner)
  • 10 Box Jump (30/24)
  • Row 100