WARM UP: 10 min AMRAP
Walking quad stretch
20 double unders
10 air squats
10 ring rows
10 leg swings (side to side)
MOBILITY: Lat Smash
SKILL/STRENGTH: Squat Therapy 5 EMOM x 10 min
WOD: "Rowling" (teams of 3) 25 min AMRAP
Partner 1 rows 100 m -
If you stop less than 10 above or below 100m (between 90 and 110), your team performs
EVEN: Mountain Climbers (2 ct)
ODD: Medicine Ball Cleans
(Example: you stop rowing, counter ends at 94, which is 6 away from 100- you and your team perform 6 mountain climbers)
If you go over 10m or under 10 m, your whole team must run 100 m together.
If you get it to stop exactly at 100, all other teams but yours must run 100 m
Continue rotating through partners for the row. Score is # mtn climbers, # MBC performed.
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