SHAKEDOWNROW

WARM UP:

3 Rounds

10 Air Squats

10 Push Ups

10 Pass Through’s

Then:

Group Mobility

WOD: (Compare to 7/1/15, 9/8/15, 10/20/15, & 1/12/16)

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. Male Goal: 1:40 – 1:45, Female Goal: 1:50 – 1:55

Then:

3 x 20 Sit Ups w/ Weight Across Chest

POST WOD MOBILITY:

Mobilize hips and body thoroughly. Take this time to aid in your body’s recovery.

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