Saturday 9-4-21


in teams of two,

2 rounds

each partner rows a 250/200

resting partner hangs from the pull-up bar

2 rounds

Each partner rows 500/400m row

Resting partner holds dB farmers carry 50/35

2 rounds

Each partner rows a 750/650m

resting partner holds a plank


6 min AMRAP

10 lateral plank walk

10 synchro situps

10 synchro squats

10 toe touch and jumps

10 synchro alt dB snatch

rowing technique

2 rounds

:20 fast pace

:20 slow pace

2 rounds

:20 straight arms

2 rounds

:20 level hands

pre wod

250/200m timed row

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