Warm up
1500m row
Skill
OH walking lunges
WOD
A- 7 minutes to find your MAX load OH walking lunge (barbell) 10m
B- 3 rounds for time:
500m row
20 ring dips
20 pull ups
*12 minute time cap
GoFit
Partner Rowing Warm up
2 minutes light rowing
Ping pong the following rowing drills
3x
7 drive
7 pry
7 reach
7 full strokes
Individual Tabata row
Skill
Movement standards
WOD
5x
30:30
-Battle ropes
-Dips
-Row for calories
-Pull ups
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