September 20, 2017

partner warmup :
10 minute clock :
600 meter row (300 x 2)
60 wall ball (sets of 10)
300 meter row (150 x 2)
30 wall ball (sets of 5)

mobility :
- banded hip distraction

Front Squat - 5 min wu + 10 minute emom x 3 reps @ 65-75%


class wod
10 minute max calorie row

notes :
- 23 second sprints, 7 second transitions.
- score = all rowers added up together for class.


team wod
4 minute max distance seal walk

notes :
- each time a partner reaches a red line = 1 rep.