Row and hold

Posted: 01/02/2017 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

25 KBS

:20 HS hold

10 scap push ups

10 pass through

:30 couch stretch each side

WOD

for time with a partner:

row a 5/4K

(one partner holds top of a deadlift 155/105, switch when dropped)

150 burpees

(one partner holds 105/55 overhead, switch when dropped)

Recovery

2 min Banded shoulder stretch

2 min seated forward fold

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