Cohesive Unit

Mar 8th, 2014

Category: Competitor

Cohesive Unit

Early Morning Motivation - Alec

Early Morning Motivation – Alec

Warm-up
Partner A rows 250m
While Partner B completes inchworms
Switch
Partner A rows 250m
While Partner B completes upper back peanut rolling
Switch
Partner A rows 250m
While Partner B completes upper back peanut rolling
Shoulder stretching with bands

Skill/Strength
Yolk Carry

WOD
Teams of 4 (teams of 3 can work too)
Stadium Style
-Each team member is at a station. When the reps are complete take a knee. Once everyone has taken a knee, rotate stations.

4 Rounds
As a team complete:
A. 200m Run
B. 15 Burpees- 6 inch jump
C. 20 Box Jumps 30,24
D. 14/12 Calories on the Rower
*Everyone is working at once*

If there is extra time work on your Goats