052921

Warm-up:
P1 Row 1 minute medium
P2 Leg swings (:15 each direction)
6 Up down dog
8 Superman
10 Bird dog
8 Scorpion
6 Bootstrapper
P1 Row 1 minute hard
P2 1 minute burpee
5 Roll to candlestick or 7 narrow stance air squat
8 Iron cross
6 Spiderman lunge

Partner WOD!
For time:
Women Row 500m-400m-300m-200m-100m/ Men Row 625m-500m-375m-250m-125m
Partner Kettlebell Front Rack Hold (53#/35#)
P1 Rows 500m while P2 holds KB’s in front rack then P2 rows 500m while P1 Holds KB in front rack.
*At the end of the workout perform 5 burpee penalty for each drop of kettlebells (burpees count towards your total time).
*20 minute cap.

Home WOD:
Row or run same distances as above. Time each effort and perform a DB front rack hold for the same amount of time as the run/row.

Mobility:
1:00 Archer
1:00 Lizard
1:00 Forward fold

If you plan on doing Murph on Monday then think about either taking a rest day to prepare or partner with someone else who is taking it easy and scale back intensity!