Warm-up (0-10)
With a partner
Row 1000 meters
-Switch every 250
-10 push-ups after every row
MWOD (10-18)
Overhead Tissue Smash
Hop Pin and Smash
WOD (20-55)
12 rounds with a partner of
500 meter row
one partner rows
other performs amrap (for distance):
Walking Lunges
-Lunges may be performed: forward, backward, or laterally
-Score=total distance covered
Scaling
nah
Desired Stimulus
Continue to perform a higher powered monostructural movement, while slowing whittling away the sanity of your legs.
Core (post)
Five rounds of 45 seconds weighted plank (rest as needed)