Warm up: with partner
2000 meter row
50 squats
Share both. Get row done before starting squats.
(Good form!!! Learn how to get a full pull in pause for a sec before going in with ore. Keep strokes per minute down. This is for skill not speed.)
Mobility!
WOD 1 - 6:00
100 m run
20 situps
20 tire step ups
WOD 2 -
20-2 even
Push up
KB swing
WOD 3 -
21-15-9
Box dips
Deadlift (bar,kb,db,atlas stone,log)