1. Warm up / mobilise
2. Buy-in
500m Row for time
3. WOD
Partner WOD - One working while one rests
A. 15-12-9 Burpee rower jump overs with a 150m row after each round
B. 12-9-6 Burpee rower jump overs with a 150m row after each round
C. 9-6-3 Burpee rower jump overs with a 15m row after each round
Athlete 1 will complete A and then tag athlete 2 who will also complete A. Athelete 1 will start B once athlete 2 has finished B and so on until both have completed C.
4. Recovery