wod
in teams of two,
2 rounds
each partner rows a 250/200
resting partner hangs from the pull-up bar
2 rounds
Each partner rows 500/400m row
Resting partner holds dB farmers carry 50/35
2 rounds
Each partner rows a 750/650m
resting partner holds a plank
warmup
6 min AMRAP
10 lateral plank walk
10 synchro situps
10 synchro squats
10 toe touch and jumps
10 synchro alt dB snatch
rowing technique
2 rounds
:20 fast pace
:20 slow pace
2 rounds
:20 straight arms
2 rounds
:20 level hands
pre wod
250/200m timed row