Jan 11, 2018

Friday 2018.1.12

Warmup

Row 300m focused on solid mechanics (posture, sequence, leg drive, recovery)
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
10 walking lunges with Samson stretch
10 push ups

WOD

‘This WOD Shall Remain Nameless”
Partner WOD

Three Rounds for Time of:
2 minute row
Burpees

Partner A: Row for two minutes (calories)
Partner B: Burpees

At the 2 Minute mark, swap roles. There is no rest between exercises. Partner A begins burpees as soon as B begins rowing. The completion of B’s 2 minute row is the completion of the first round. Swap roles and begin round 2. There is no rest between rounds. At the end of 3 rounds, each partner will have rowed for 6 minutes, and done 6 minutes of burpees.

Post total calories and burpees per round for each partner to Comments.

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