February 9th- 2 for 1

By February 8, 2017 wod No Comments

Skill- Partner warm-up Row Calories 12-10-8-6, Plate Get ups 8-7-6-5 : Partner #1 Rows 12 calories while partner #2 does 8 plate get ups or mod. Then switch positions. Next round is 10/7, then 8/6 and then 6/5. You should be warmed up for the wod by then (:

WOD – For time

With running clock

Row 1000 for time

At 7 Minutes on clock begin….

2 Min KB swing (24/16)

2 Min Box Jumps (20/24”)

***3 Separate scores. If people outnumber rowers, some start with KB swings and Box Jumps***

 

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