Warm Up
300/250m Row: 20-22s/m
40s Singles*
300/250m Row: 22-24s/m
40s Singles
300/250m Row: 24-26s/m
40s Dubs/ Attempts
300/250m Row: Game Pace
*Alt feet, side to side, etc
Mobility
Shoulder Stretching
Chest Stretching
Strength
E2MOM12
Tempo Push-press
3-1-X-1*
2 Reps
*3 second negative
1 second in the front rack
Explode up
1 second at the top.
WOD
3 Rounds
500m Row
75 Double Unders
Level 2- 40 Double Unders
Level 1- 150 Singles
ADV – 125 Double Unders
Extra Work
For Time
3 Rounds
5 Burpee Pull-Over*
100’ Front Rack Walking Lunge (95/65)
2:00 Rest
2 Rounds
5 Burpee Ring Muscle-Ups*
50’ Front Rack Walking Lunge (115/80)
ADV – (115/80), (135/95)
*Pull Overs and Muscle Ups should be 1:00 – 90s per round – sub Burpee Pull Ups for each section where necessary