Partner Warm up
#3
Ping pong
3x FAST!
Double unders 15 reps
Jump lunges 5 reps
TTR 5 reps
GHD back ext 7 reps
Horizontal ring rows 7 reps
Ring dips to true support 7 reps
Skill
Wall climbs & shoulder function on the TTB
Partner WOD
15 minute ping pong
2x 10 calorie row
2x 30 double unders
2x 7 TTB
2x 2 wall climbs
GoFit
Warm up
Rowing technique #1
2 minute row
Understanding power in stroke (Sticky catch drill)
Push
Pry
Reach
Rock
Roll
Full stroke
2 minute row
Skill
Body position on lunges
WOD
4x
50:10
40:20
30:30
20:40
-Rowing
-Walking lunges
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