Change Your World with Hand and Wrist Mobility
YOU GO then I GO ROW
Partner A – Rows 250 metres or Partner A Bikes 500 M
Partner B – 10 Toes to Bar, 10 Pushups
Partners only get one rower, no switching back and forth onto other rowers/bikes
8 rounds – 4 of each.
No rest other than waiting for your partner to finish.
Keep your intensity superhighway…challenge your aerobic capacity
soft cap 20 minutes
Todays strength component has two lifts. As usual it will precede the WOD
Not for time
Press – taking 12 minutes to work on form and muscular endurance
After bar bar warmup
Progress to sets of
10 minutes approx
5 sets of 4 reps @ 65-75% 1RM