Warm Up
Coach’s KB warm up
Butts & Guts
4 rounds
8 side + forward lunge right
8 side + forward lunge left
8 (4 count down + 4 count up) stiff legged deadlifts
8 around the world (there and back = 1)
8 shoot thrus (forward and back = 1)
WOD
In teams of 3:
1 person rows 250m
Other 2 doing burpees
Post
Walk/row 200m
Work foam roller on legs and shoulders