Team WoD for September 22nd, 2016

Group: Zombies
Butt Kickers
Side Shuffles
Karaokes
Flamingos
10 Bird Dogs
10 Scorpions

Review: Proper Rowing, Proper KBS

WoD: For Time in Teams of 2

In teams of 3 (or 2), all member switch once 250m Row has been accomplished

Row 3000m (switching every 250m). Then Switch to,
15 KBS (1.5/1.0) a) 1/.75 b) .75/.5, Comp) 2pd/1.5pd Then switch to,
Rest, Then switch back to Row

Coach’s Notes: This keep this moving as you’re working for about 90 seconds, and then resting for that same amount (or more!) For teams of 2, the first rower will still get your rest, you’re rest will just be a set 1 minute once the partner has gotten off the rower (and your row is 2000m total)

MOB: Roll Posterior

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