Friday April 8, 2022

“Sometimes making progress means taking rest days.” -Anonymous 

Warm Up: 
AMRAP 7:
P1: 200-m run
P2: Max-meter row

Specific Warm-Up:
8 Minutes of Rowing Efficiency
1 set of Max Burpees in 1:00

WOD:
3 rounds each for time with a partner:
400/500-m row
21 burpees
400-m run

Intermediate: 
Same as Rx

Beginner:
3 rounds each for time with a partner:
200/250-m row
12 burpees
200-m run

Movement scaling options: 
Row: Distance
Burpees: Reps, straight-arm burpees, burpees to a box.
Run: Distance

Alternate Workout: 
Limited Equipment:
5 rounds each each for time with a partner:
20 burpees
400m run

Cool down: 
2 sets:
:30 alternating standing Figure 4 stretch
:30 standing hamstring stretch/side