METCON and GYM-STRENGTH

Warm up

 

500 m row

2 rounds of

6 worm walk

10 Hollow rock

6 Burpees

12 Air squat

 

Conditioning

“Marcelin B’day WOD”

 

Partner WOD:

 

Amrap 30 min:

 

Row for Calories

 

one person must be doing either wall sit or plank, when the other person is rowing.

Rowing should stop when the athlete is not doing the  wall sit or plank. Take turn every athlete wishes.