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We usually do a strength WOD or a skill WOD before, but today the WOD is going to be a little longer so we will be jumping right into the WOD. The coach will go through a good active warm up. You want to make sure the blood is flowing and you are warm before you start!
WOD
Buy in: Row 1000 M
30 Sit ups
25 Hanging Cleans (165/110)
2 rounds
Rest 3 min
30 Burpees
25 Deadlifts (165/110)
2 Rounds
-Score = Total Time, including rest-
Time Cap 30 min
*If they are more people then rowers we will do a delayed start*
Jose, showing off his front rack skills at 5:30 am!