March 8th – Quick and Painless

By March 7, 2017 wod No Comments

Skill wu Partner DU/Rowing intervals 200 easy 200 hard x 4: When partner #1 is rowing his/her hard 200 meters, partner #2 attempts  unbroken sets of du’s or singles, rest during slow 200 meter recoveries. Switch positions when rower has finished all four rounds (1600 meters)

 

WOD – 4 RFT

10 Front Squats (95/65)

10 S2OH (same)

20 abmat sit ups

***Purposely light due to Open workout in 2 days, add weight at your own discretion***

(Time Cap 16 min)

 

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