2. Wod prep
3 Attempts at a max hang. Rest 60 seconds after each attempt.
*Scale to knees to 90.
Teams of 3 for time while holding a 45 lb plate. If the plate touches the ground at any time during the workout it is a 15 burpee penalty for the team on the spot.
1 Partner works at a time.
4800m row athletes switch every 400m
Then 150 burpees over the rower.
Each athlete must complete sets of 5.
15 x 100M Sprints (50m up, 50m back)
Each athlete must complete 5 runs.
4. Post Wod
Couch Stretch 2 minutes/ side