Saturday, Sept. 16th, 2017


A) Warm Up

400m Run
10 Good Mornings
:30 Samson
20 Pass Throughs

B) Strength/Skill

Warm Up and Pick Teams



Partner WOD

Each teammate completes 3 sets of:
3 RFT:
12/10 Calorie Row
8 Lateral Burpees over Rower
Athlete One completes 3 rounds of the row/burpee couplet as fast as possible. Then Athlete Two completes 3RFT while Athlete One rests. Once Athlete TWO has completed their three rounds the team has finished their first set. Repeat this sequence two more times for a total of three sets.