Warmup: ROM drills, dynamic stretches, 10 inch worms, 20 jumping squats
Team WOD: Divide into 2 Teams. Teams should be structured so that each will finish about the same time, meaning those with a faster split/pace should be paired with those with a slower split/pace.
Max distance row in 5 mins, continue to rotate rowing until a cumulative distance of 10,000m are reached.
Partner(s) not rowing will do max sets of core exercises, moving from one to the next once failure is reached. (When you need to stop to take a break, that’s when you move onto the next exercise)
Arm haulers (on stomach, arms reach overhead and touch the floor, as hands reach back to touch thighs, arch chest up, bring hands back to starting position = 1 toes stay on the floor)
GHD sit ups
Plank
Side plank, each side
Super crunches (bent legs @ 90 degrees, crunch left/right/center = 1)
Back extensions
Mason twists
Swimmers
Toe Touches
Roll-ups (roll back, knees and toes go overhead, then roll up, plant the feet, stand up)
Cooldown: roll out and stretch
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