Thursday WOD 4/12/18

Warm Up:

1 Round:
Row 2:00 (0-1:00 easy pace, 1:00-2:00 moderate pace)
Pigeon pose 1:00 each side
Spider man pose 1:00 each side
Row 2:00 (0-1:00 moderate pace, 1:00-2:00 fast pace)
Sampson Stretch 1:00 each side
Banded hamstring stretch 1:00 each side (laying on back)

Then…

3 Rounds:
30 seconds moderate/fast pace
20 second rest

WOD:

4 Rounds:
3 min Clock:
Row 25/20 Calories
15 Burpee Over Rower
Max Calorie Row w/ remaining time
Rest 3 min between rounds

HAM (Post WOD):
Alternating Tabata (16 rounds):
Flutter Kicks
Ab-Mat Sit-Ups
*Challenge: Add weight to Sit-Ups*