10 Power swings
30 Sec Lat Stretch L/R
3 sets of
10 heavy russian swings
rest 90 sec
max pull ups (band if you get less then 5)
Rest 90 sec
5x Strict Double KB press
WOD: “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 . 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
for every offense.
Roll Out on foam roller