Thursday, October 27th

Warmup: 10 minutes of: shoulder taps x 10,

banded paloff press x 10 (each side),

oly bar rows x 10, flat bench flies x 10

++++++++++++++++++++++++++++++

Skill: Hollow Rocks 3x20

++++++++++++++++++++++

WOD: Teams of 2 - ONLY 1 athlete in motion at a time:

50-40-30-20-10 of

Calorie row,

burpees

———————————-

Endurance: Meet at ELM CITY @ 530 am

Row Intervals: 10x (30 seconds work - 30 seconds rest) @ 40% Effort, rest 2 mins

Row Intervals: 10x (30 seconds work - 30 seconds rest) @ 60% Effort, rest 2 mins

Row Intervals: 10x (30 seconds work - 30 seconds rest) @ 80% Effort, rest 2 mins