Warm up
1/4 mile run
1 minorow arms only
1 minute row legs only
1 minute row full pull
WOD
Complete for time with a partner
1500 meter row-igougo
1/3 mile run-together
1000 m row-igougo
2/3 mike run-together
500 m row-igougo
1 mile run-together
Warm up 1 minute row 30/30 second side plank Then 5 rounds 1 wall walk 3 hang squat cleans (start with an empty bar and increase weight each round) 5 strict toes to bar Strength Power clean -build a h
Warm up 3 minutes max calorie row, bike or jump rope Then Tabata Russian twists Tabata push ups -3 minute max calorie row, bike or jump rope Tabata hollow rocks Tabata swings -3 minute max calorie ro
Warm up 1 minute plank 200 meter run With a partner 10/10 med ball chest passes 10/10 underhand tosses 10/10 sit up with toss Strength Bench press-Build a heavy 6 Then Bench press 3x3 Conditioning Rx
