Warm up: Zombies
Butt Kickers
Side Shuffles
Flamingos
10 Bird Dogs
10 Scorpions
15 Air Squats
Strength: 15’ to get to 3 x 3 Back squat @ 70%
WoD: Rowling!
With a partner, you’ll “Rowl” 10 frames, which means row 100m every minute. Your score for the round is how far away from 100m for the “frame” using its absolute value. So, the rower stops at 98m, your score is 2. Your rower stops at 103m, your score is 3. You will write your frame score down. If you land on 100m perfectly, yell “Yahtzee!”, your partner who is also rowing at the same time, has to do 5 burpees before the next minute after they finish their frame. At the end of the tenth frame, add your frame scores up (all are positive values). The partner with the smallest score wins. Subtract the bigger score from the smaller score. The difference is the number of burpees the losing partner has to do.
MOB: 2’ Screaming Pigeons each side and Roll Posterior