12 / 20 / 2014

Pre WOD
General warmup. Shoulder work, squat work, and some movement efficiency review.

2 Person Teams
For Time

120 Double Unders
500m Row (Partner holds top deadlift, 275 / 185)
20 Burpees (alternating reps)
500m Row (Partner holds top deadlift, 275 / 185)
20 Burpees (alternating reps)
* Must “tag” partner when alternating Burpees
*Can only row while Deadlift is locked out

The Double Unders can be broken up however you want, but only one person moving at a time. After the DU’s person 1 Rows 500m while person 2 has the Deadlift fully locked out. Rowing stops if the bar is dropped. Burpees are done in alternating reps, tagging your partner before they can do the next rep. The next round of Rowing is done by person 2, while person 1 locks out the Deadlift. Then the WOD finishes with 20 more alternating Burpees.

Post WOD
Roll quads, hamstrings and lower back

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