Group foam rolling. 15 minutes
Don't be shy, follow your coach
Empty bar warm up
- thruster technique (not sure why...)
Partner WOD
30 minute Row for Calories
*Starting at 3-2-1 go, each athlete must perform 10 Thrusters every 5 minutes before getting in the rower.
*only 1 athlete working at a time
*both athletes must complete the thrusters before rowing can begin
*Thruster weight 95/65, 75/55, 55/35
*final score is total calories in 30 minutes
*level 1 athletes 20 min cap
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