Tuesday, April 12
Warm-up
Warm-up
5 RDS of "Rowling"
200m
RD 1 Penalty-Up-downs
RD 2 Penalty-Push-ups
RD 3 Penalty-Jump Squats
RD 4 Penalty-Burpees
RD 5 Penalty-Burpees over Rower
200m
RD 1 Penalty-Up-downs
RD 2 Penalty-Push-ups
RD 3 Penalty-Jump Squats
RD 4 Penalty-Burpees
RD 5 Penalty-Burpees over Rower
Metcon
Metcon (Time)
For Time:
1000m row
20 Burpees over the Rower
750m row
15 Burpees over the Rower
500m row
10 Burpees Over the Rower
250m row
5 Burpees over the Rower
1000m row
20 Burpees over the Rower
750m row
15 Burpees over the Rower
500m row
10 Burpees Over the Rower
250m row
5 Burpees over the Rower
22 MIN CAP
LEVEL UP OPPORTUNITY: All rows under 2:00 pace (males), 2:05 (females) (Conditioning focus)
Finisher
Cool Down
1:30 Feet Up the Wall Stretch (Immediately post WOD)
1:00 Pigeon Pose/Side
1:00 Pigeon Pose/Side
10/10 Single Leg Glute Bridge
20 Deadbugs
20 Bird dogs