You're not rowing fast enough Pat!

Warm-up:

Teams of 2!
Junk Yard Dog Warm-up
20 Air squat

Mobility:

Stretch and Roll. Quads, Hams, Adductors, Abductors 

Announcements:

Avago Mud Run!
October 25th. Discount code- tallycf

Skills & Technique: (Click below for links to more info)

Wod:

Harry and Lloyd
 
In Teams of 2:
 
Row 2,000m Switch Every 250m
100 Thrusters w/ bar 
50 GHD Sit-ups
100 In Place Lunges Back Rack w/ bar 
50 Box Jump Overs Alternating 30/24"
100 Wallball Passes
200 Doubleunders Switch Every 25 Reps
 
Time Limit: 40 Minutes 
Teams of two will work together to complete the task. 
Split reps as needed until box jump overs. 
Box jump overs, wallballs and dubs are split evenly. 

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