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“Yankers” – Friday 11-30

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Warm-up

Partner Up!

Row 90/75 Cals as a Team

*The partner who is not rowing must hold the bottom of an active squat. If the squatting partner needs to stand for a break, switch positions.

 

 

Strength

  1. Push-press

2-2-2-2

  1. Push-Jerk

1-1-1-1

 

WOD

90 Calorie Row

60 Wallballs

30 Shoulder to Overhead (155,105)

 

Level 3- 135,95

Level 2- 115,75

Level 1- 95,55

 

Coaches Note – Row will be somewhere around 5-6 mins or 1500m.  Try to row at your 2k pace or just off of it and see if you can hang on to the pace for the Wallball and STOH