Warm-up:
Coach’s Choice
Strength/Skill:
Run/Row Mechanics and Goat Work
WOD:
2-Part WOD
8 RFT (Partner 1 Mile Run)
*Partner 1: Sprint 100 meters
*Partner 2: Rest
*Switch
*Time to complete 8 rounds (1600 total meters)
*Rest 3 Minutes
8 RFT (Partner 1 Mile Row)
*Partner 1: Sprint 100 meters
*Partner 2: Rest
*Switch
*Time to complete 8 rounds (1600 total meters)
Mobility:
Hamstrings
Buy Out:
Partner Choice Buy Out