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Saturday 7.9.16

9
Jul

Saturday 7.9.16

Prep Work
Team stretch
WOD

A.
“PANIC BREATHING”
The team will perform a 5-1 row.
Alternating one after the other, partners will perform time trial rows: 500/500, 400/400, 300/300, 200/200, 100/100. Every row is to
be performed at MAX intensity. While one partner is rowing, the other will be “resting.”
The “rest” is completed with two kettlebells in the rack* position (53/35). The “resting” partner will rack the bells at the beginning of
their partner’s row and will unrack them at the end of the row. Unracking of bells before the end of the row results in a 5 burpee penalty
Previous dates completed

7.25.15

2.08.14

10.19.13
B.

1 mile jog-cool down pace

(Do not skip B or C
C.

Grab a lacrosse ball and dig into something tight

minimum of 5 minutes

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