12.04.19 Partner WOD- rowing

Warm Up
2 rounds of:
300m row/bike
10 each side bird dogs from a plank position
10 each side opposite hand to foot flat V-ups
10 each side 90/90 to a rotated lunge position

https://www.instagram.com/p/B5VLS3fH9Ub/


Skill: Bulgarian Split squats

4 sets of 8 each side
build load with good form


WOD
With a partner, one completes entire round, then the partner goes
2 rounds each person
20 seconds max cals row, 40 seconds rest
30 seconds max cals row, 30 seconds rest
40 seconds max cals row, 20 seconds rest
other partner starts a round (3:00 per person- 12:00 total)

then after 2 rounds completed by each partner

3 rounds each person (6:00 total)
60 seconds max cals row- one work, one rest- alternating rounds of 60 secs.
**score is total cals rowed