WOD NOTES
One person starts on the rower, every 3 minutes the rowing stops and both partners perform 10 burpees and switch rowers.
Fitness and Performance
Teams of 2,
Row 5000 m
Every 3 minutes = Both partners perform 10 burpees
Sport
Press in split jerk position
3 sets x 5 reps
Clean and Jerk waves
1= Work up to 80% doubles
2 = from empty bar up to max double
GHD hip extensions x 12
Rest 60 seconds
Bullet Squats x 8
Rest 60 seconds
Jefferson curl x 3
Rest 60 seconds
