Row Forrest Row

Warm-up:

3 Rounds of: 

  1. Run 200m
  2. 10 Kettlebell Swings (Choose Weight)
  3. 20 Doubleunders 
  4. 10 Hamstring Deceleration 

Time Limit: 15 Minutes 

Mobility:

Foam Rolling: Find the Pain

Announcements:

The Open has a scaled divison this year! Get signed up today. 

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

Wod:

Row Forrest Row

In Teams of 3:

Row 5k (switch as needed)
AMRAP Deadlift 185/130lbs

Time Limit: 25 Minutes 
Score total Deadlift reps

Followed by: 

Tabata Six Inch Killer