Warm Up
3 Rounds
20 Seconds (running clock) for each movement:
-Jumping Jacks
–Spider Man Lunge Stretch
-Push Ups
–Arm Haulers
-Flutter Kicks
-Air Squats
–Up Downs
*No rest between movements. Perform this list of movements for 3 rounds continually. 1 Round is one time through the list.
You should have broken a sweat by the end. This will be our standard warm up for awhile. If you feel you need to do more, then do more.
WOD
6 Rounds (24 Minutes Total)
-30 Seconds (Hard) Row
-Rest 1 Minute
-2 Minutes (Moderate) Row
-Rest 30 Seconds
Coaches Notes
Starting to mix distance with speed here. Breathing during rest periods is going to be really important on this one. Remember – moderate is still uncomfortable – so we aren’t looking for comfortable or easy during that part. Hard is uncomfortable and bordering unsustainable. As always – focus on the pacing changes and trying to maintain consistency for all 6 rounds.