3 reps E2MOM for 10mins
Each for time:
Row: 4x 500 m
Rest the time it takes you to row each 500m
Record fatest and slowest attempts
Team WOD :
Run, 400 m
Row, 300 m
Each person must complete the above individually. while person B holds 2 KB’s ( or DB’s) Coach will choose weight for each team.
If Person B puts weight down during…
Run : Both athletes perform 10 squats (once Partner A returns from run) holding their weights (the other person will have to wait for his partner to complete the 10 reps before they can do theirs)
Row & Burpees: Partner A must immediately stop until Partner B picks up weight again.
10 x 10 secs on,10 secs off
Rest 60 secs