Warm up: versa 200/row 500/run 400; 2 x 25 yd high knees/butt kicks, bound/high kicks; 10 straddle alt toe touches, 10 pvc windmills, 10 pvc good mornings; hip/quad mob
w/ a partner (1 works/1 rests)
1 x 400 (1:1) 1 x 500 m row
2 x 200 (1:1) 2 x 250 m row
3 x 100 (1:1) 3 x 10 burpees
2 x 200 (1:1) 2 x 250 m row
1 x 400 (1:1) 1 x 500 m row
For partner total time
WOD:
10 db/kb snatch (5 RT, 5 LT) 50-55/30-35#
10 Russian twists w/ db/kb
10 alt goblet step ups (5 per leg)
AMRAP in 10 min
