Wednesday, September 14

Warm-Up
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Warm-Up
<p>5 RDS of “Rowling”<br />200m<br />RD 1 Penalty-Up-downs<br />RD 2 Penalty-Push-ups<br />RD 3 Penalty-Jump Squats<br />RD 4 Penalty-Burpees<br />RD 5 Penalty-Burpees over Rower<br /> </p>

Metcon
“Baby Shark” (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

22 MIN CAP
(Last Seen 4/12/22)

LEVEL UP OPPORTUNITY: All rows under 2:00 pace (males), 2:05 (females) (Conditioning focus)

Accessory
<p><br />3 RDS For Quality</p><p>12 Pike Raises on Rower</p><p>20 Deadbugs</p><p>20 Alt. Birddogs</p>

Cooldown
<p><br />1:30 Feet Up the Wall Stretch (Immediately post WOD)</p><p>1:00 Pigeon Pose/Side</p>