Warmup-Steady 10 min run
*If you have a watch bring with you and run 5 mins out and 5 mins back at same pace
A) Rowing Intervals: *Teams of 2
10 sets of 250m sprints
*Partner You Go I Go
B) Conditioning:
AMRAP 4: Burpees *Rest 2 mins
AMRAP 4: AD Cals *Rest 2 mins
AMRAP 4: 50m shuttle runs *Rest 2 mins
AMRAP 4: Air Squats
*Score all 4
C) Accessory: Bent Over Rows 10RM *Supinated
Categories: WOD

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