Partner Rowing Warm Up:
5 Minutes:
Teams who complete the most 100m intervals win.
Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform 2x that many reps of a penalty movement.
Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row.
Specific Warm-Up:
3 Sets x 2 Snatch Push Press + 3 Overhead Squats
3 Sets x 2 Snatch Grip Push Jerk + 3 Overhead Squats
WOD:
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
Intermediate and Beginner: :
Same as Rx
Movement scaling options:
Overhead Squat: Loading, 2-4 Alternating Overhead Lunges, Back Squat
Cool down:
Accumulate:
1 Minute Banded Hamstring Stretch / Side
1 Minute Groiner Stretch / Side