Warm up: 300 m row/run; 2 x 10 push ups, 10 spiderman lunges, 10 inchworms, 10 v ups
Mobility: hips & hamstrings
Skill Focus: Rowing Prep
250 m row (for the leaderboard), 1 shot for all.
WOD 4 rds, 1 min max effort@ ea station. Continually running clock . . .for a total of 20 min Levels 2 & 3
db burpees 20-25#/10-15# (keep weights at side when jumping – no go overhead)
ball slams AHAYW (as heavy as you want)
Shuttle run (25 yd = 1)
Plank hold (full push up position, no forearms)**
Rest
Level 1
burpees
Ball slams
Shuttle runs (25 yd = 1)
Plank hold (full push up position, no forearms)***
Post row time and total reps for score
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Cute halloween socks!
Thanks to Bentley & Ruby for visiting us today. . . great job on the wod!
