Warm-up:
3 minutes jump rope
2 minutes hand-to-hand KB swings
1 minute hollow rock
30 seconds boot-strappers
30 seconds knees to elbows
Mobility & Skills
Double Unders – Row
Team Wod
While A Row to 500 mt, B performs Double Unders.
AMRAP
500 mt Row
Double Unders
Follow your Skill Level:
a) 1-3 month: AMRAP 20 minutes (Row at 75% of threshold)
b) 4-6 month: AMRAP 30 minutes (Row at 85% of threshold)
c) 7 or more: AMRAP 40 minutes (Row at 85% 0f threshold)
If you don’t train with a partner: do 500 mt row followed by 100 DU and rest Half time of round
