mariorow

WARM UP:

3 Rounds

10 Air Squats

10 Push Ups

10 Pass Through’s

Then:

Group Mobility

WOD: 

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

Then:

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.

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