PRIMER:
Rowing Primer:
4 Rounds:
1:45 of Rowing, 30s Rest
Rd 1: 2K Row Pace
Rd 2: 2s Under 2K Row
Rd 3: 4s Under 2K ROw
Rd 4: 6s Under 2K Row
Bike: Increase the RPM by 1-3 per round
MOBILITY:
Pause OHS
Pigeon Pose
GYM WOD: The Old Block
50 Wallball @20/14
40 Box Jump Overs @ 30/24
30 Lateral Burpees Over Bar
20 Snatches @ 155/105
1000M Row
Time Cap 18 Minutes
AT HOME WOD:
Dumbbell Version
50 Single DB Thrusters
40 Box Jump Overs
30 Lateral Burpees Over DB
20 Double DB Snatches @ 50
800M Run
Bulletproof Shoulders
50 Goblet Squats
40 Box Jump Overs
30 Top Up Bar Facing Burpees
20 Deadlifts
800M Run
Bodyweight:
50 Jumping Squats
40 Tuck Jumps
30 Burpees
20 Inverted Burpees
800M Run