FREITAG

20190111

Warm-Up
2 Rounds
– 30 sec Jumping Jacks
– 10 Toy Soldier Kicks
– 10 Standing Hip Capsule Stretches
– 10 Cossack Squats
– 10 Arm Circles

Specific Warm-Up
Rowing Warm-Up – 3 Rounds
– 5 Reps of Arms Only Row
– 5 Reps of Legs & Hils only Row
– 10 Reps of Full Stroke

Inverted Burpees Warm-Up – 3 Rounds
– 10 Deck Squats
– 10 sec Hand Stand Hold
– 10 Inverted Shoulder Dislocated

Burpees WarmUp – 3 Rounds
– 8 Air Squats
– 4 Burpees

WOD-Prep
2 Rounds
– 3 Inverted Burpees
– 100M Row
– 3 Burpees over the rower

WOD
3 rounds for time
– 15 inverted burpees
– 1,000-m row
– 15 burpees over the rower