Wednesday November 1, 2017

Warm Up
Rotating w/ partner through couplets
:30 slow row
1 slow shuttle run

:30 med row
1 medium shuttle run

:30 fast row
1 fast medium shuttle run
+
:30 go's individually
Active Spidermans
Air Squats
Inch Worm
Active Sampson
Push up 2 Down Dog

Mobility
Chest stretch 2min/2min

WOD
"Going Long"
AMRAP 30
Row 500m 
Bike 30/20 Cal
3 Rounds of "Cindy"