Announcements
- Mental Prep Workshop with Dawn Fletcher. FREE for members, but limited space. CLICK HERE for details
- Blog post: Why all the rowing?? CLICK HERE
SWOD unscored:
A1) Pilates Core 90/90 Table Top Hold 3 x 30 sec
A2) Bird Dogs 3 x 20 (All 10 on one Side, then switch)
B. Kipping Work/Positions:
Every Minute for 12 Minutes:
1) 30 Sec Max Hollow Body Hold
2) 30 Sec Max Superman Hold
3) 30 Sec Max Active Shoulder Hang
WOD:
3 Rounds:
500/410m Row
12 Burpees Over Rower
Rest as needed (between 1-5 min) to repeat effort
Score=1 time for each round. Also, penalty is one burpee for each second you deviate from your first round’s time for subsequent rounds