Saturday April 14, 2018

Warm Up
Partner Rowling
1000 meters for time split between two partners. 5 rounds each on the rower, looking to land exactly on 100 meter intervals until the screen says 1000 meters. There will be a penalty for the partner who gets off the rower for every meter they are under or over the 100 meter interval. For example, if they land at 97 or 103, penalty is 3 burpees. Partner getting on the rower must wait until their partner completing the penalty is finished before they begin rowing. They can sit ready on the erg as they wait. We will cap this game at 7 minutes.
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:45 easy bike
Active spiderman
:30 medium bike
Active sampson
:15 fast bike
Push up to down dog

Mobility
Chest stretch 1 min
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Movement prep for WOD

WOD
Teams of 2
AMRAP 20
50/35 Cal Row
50 Burpee
50/35 Cal Bike
50 KBS 53/35