Warm-Up:
12 Minutes:
Row 15 Strokes (5 Legs Only, 5 Legs + Body, 5 Full Stroke)
25′ Inchworm
20 Mason Twists
WOD:
For Time with Partner:
5k Row + 150 Burpees Over Rower
One partner works at a time. During the row, athletes must complete a total of 150 burpees over the rower between them. They may break them up as they please, but must must row at least 500m (total) before beginning the burpees.
TIMECAP: 35:00
Extra Work:
Split Stance Romanian Deadlift/Half Kneeling Press/Bulgarian Split Squat
20 Minutes @ Moderate Pace:
10 Split Stance Romanian Deadlift/side
10 Half Kneeling Press/side
10 Bulgarian Split Squats/side
Notes
All exercises should be performed with moderate weight. Emphasize pausing at both ends of the range of motion and keeping movement controlled and precise.
Split Stance RDL: May be loaded with barbell, dumbbells, or kettlebells.
Half Kneeling Press: Dumbbell or Kettlebell.
Bulgarian Split Squat: Dumbbells or Kettlebells at sides.