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10 Air Squats
10 Push Ups
10 Pass Through’s
10 x 500 M. Rowing Repeats
*First 2 repeats should be easy going, then gradually pick up on round 3. You should be settled in a good pace by round 4.
**You can do this with a partner as well. Your rest time will be slightly longer, but your intensity should be much higher.
***Record your average split time.
ADV: Male Goal: 1:40 – 1:45, Female Goal: 1:50 – 1:55
INT: Male Goal: 1:5o – 1:55, Female Goal: 2:00 – 2:05
SCALED: Male Goal: 2:00 – 2:05, Female Goal: 2:10 – 2:15
3 x 20 Weighted Sit Ups w/ Weight Across Chest
POST WOD MOBILITY:
Mobilize hips and body thoroughly. Take this time to aid in your body’s recovery.