WEDNESDAY 3-20-19

WISHING TODD A HAPPY BELATED BIRTHDAY LOOKS LIKE WERE CELEBRATING ON FRIDAY NIGHT OPEN 19.5

ALSO WISHING A HAPPY BIRTHDAY TO ERIC!!!  SO MUCH BIRTHDAYS TO CELEBRATE THIS MONTH!!!

 

 

WARM UP ROW

:50 sec HARD

:10 SEC EASY

THEN  # RNFT

Kettlebell Front Rack Warm-Up:

5 Half kneeling windmills.
5 Arm bar with press.
10 Quadruped rotations.
10 Half kneeling halos.

 

ROWLING GAME
PARTNER
“Gymnasty Rowling”

* 10 Frames EACH TOTAL OF 20  FRAMES

*Both partners do Penalty burpees together

*At the start of each frame you must do 1 T2B and add a t2b each frame after(each)

ex: frame 1/ 1 T2B, Frame 2/2T2B, frame 3/3T2B

Row 100m

On a rower set to count up from 0 meters: Row 100 meters

*Penalty for every 1 meter over/under 100m, perform 1 burpee.
*”Rowl” 10 frames.

 

 

POST WOD MOBILITY OF CHOICE

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