WOD 07.03.19

PERFORMANCE

CONDITIONING

Teams of 2

For time:

5000m Row


While partner 1 rows, partner 2 performs:

10 Bumper G2OH 35/25

20 Gun Grip Alternated Lunges 35/25

30 Bumper Plate Hops


Then switch places, score is total time in completing the row and total rounds performed of the bumper complex.


FINISHER

3 SETS FQ

5 Rower Seat AB Rollers

10 Rower Seat Plank Knees to Elbows

15 sec Hollow Rock Hold


FITNESS

CONDITIONING

Teams of 2

For time:

5000m Row


While partner 1 rows, partner 2 performs:

10 Bumper G2OH 35/25

20 Gun Grip Alternated Lunges 35/25

30 Bumper Plate Hops


Then switch places, score is total time in completing the row and total rounds performed of the bumper complex.


FINISHER

3 SETS FQ

5 Rower Seat AB Rollers

10 Rower Seat Plank Knees to Elbows

15 sec Hollow Rock Hold