2 rounds


10 upper extremity nerve floss

5 inchworm + push up

8 KB high pulls 

100m Row

5 push jerks (add some weight)



-WoD-


40 minute cap


Partner WOD


1 athlete works at a time


Row 2,000 meters

100 Push Jerks 115/75

100 Supinated inverted rows

100 Burpees


Row 1,000 meters

75 Push Jerks 115/75

75 Supinated inverted rows

75 Burpees


Row 500 meters

50 Push Jerks 115/75

50 Supinated inverted rows

50 Burpees