WOD 3/6

Performance:
A.  Rowing Skills

Warm-up:
3:00 Synchronized Row (2 heats)

Skill Workout
15 sets of :30 ascending intervals (Teams of 2-3)

B.  Mobility
4 Rounds
:30/side Quad/Hip Flexor Stretch
:30/side Pigeon Stretch
8 Mini Band Goblet Squats 32X0
Rest :30

Foundations:
Skill: Hip Snatch Progression

A.Hip Power or Full  Snatch x1-2×7
*Snatch and Lunge weight are the same

B. Partner WOD
4 Rounds w/ Partner
10 Wall Balls
10 KB swings
300 M Run
*Relay race style 1 partner completes a round then the next partner go until both partners complete 4 rounds
*Team Times Recorded

“No matter how many goals you have achieved, you must set your sights on a higher one.” -Jessica Savitch