Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions
Review: Proper Rowing Technique and the Use of the Damper settings
WOD: For Time: 5,000m Row a)4,000m b) 3,000m
In teams of 2 or 3,
While 1 team member rows the other performs:
10 OH Walking Lunges (L+R = 2) (45/25)
12 HR Push-ups a) Your regular push-up style
10 OH Walking Lunges (L+R=2) (45/25) (start with the opposite leg)
Cap at 5 Rounds of rows!
Continue switching until the desired meters are reached or total distance!
MOB: Roll Posterior / Lax Shoulders and glutes