Bro Repped

Warm-up:

  1. Row 300m
  2. 10 Air Squats
  3. 10 Rack Deliveries w/bar
  4. 5 Thrusters w/bar

Mobility:

Wall Stretch+3 Way Shoulder Stretch 

Announcements:

Yoga tonight at Justified at 7:30pm. See the Doc at Tally tomorrow at 3:30. 

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

Wod:

Bro Repped 

1,000m Row (Switch every 250m)
100 Mutant Makers 135/95lbs
100 Partner Wall Ball Passes 20/14lbs 10/9'
1,000m Row (Switch every 250m)

For time. 
Time Limit: 30 Minutes 

Coaching Notes:

One partner works at a time. Other rests. While partner rows, other holds wall sit and holds plate in front 45/25lbs. If plate drops before 250m, partner on the rower immediately performs 7 lateral burpees over the rower then continues. No resting plate or arms on legs or head. While partner rows, other is hanging from the pull-up bar. If partner drops from bar before 250m, partner on the rower immediately performs 7 lateral burpees over the rower then continues. No using feet in anyway. Use small band to assist if unable to hold for more than 15 seconds. Individual athletes will perform 2 rounds of: row 250m + accumulate 1:00 in the plate, wall sit hold. Perform 60 Mutant Makers then 60 Wall Ball Shots. Then 2 rounds of: 250m Row + accumulate 1:00 of dead hang from pull-up bar.