WOD NOTES
Some straight forward engine work.
Changing pace and breathe patterns between the row/ski and burpee will be key to success today.
Fitness and Performance
Dynamic prep
PVC pass thru x 12
Band pull aparts x 12
Band triangle hip release x 30 sec
5 minutes engine prep
Row/Ski with a steady pace at lower SPM
For time
3000m row or 2000 m ski
Every 400 m
10 Burpees
Sport
Dynamic prep
Indian club circles x 12
Band pull aparts x 12
Band hip flexor release x 30 sec
5 sets
Block Snatch doubles
5 sets of complex
BTN Push press + OHS 3 + 1
Snatch recoveries
1-1-1-1-1
For time
100 Calorie Assault bike
50 Calorie Ski Erg
