1:00 row (30-sec slow, 20-sec med, 10-sec fast)

10 Bow 2 Bend

10 In-place Lunge

10 Kneeling Lat Stretch

Super Squat Hip Sequence – see video below, courtesy of Mobility WOD


For Time:

2K Row


Time Cap 10 Min

We began the week with a variation of a benchmark, and this week we’ll end with a different benchmark.  The goal; 2K row as fast and as efficient as you can


Rest 5 Min after cap before WOD


10 Rounds:

:30 Echo Bike Sprint (Cals)

1:30 Rest


Score = Total Cals

Make sure you SPRINT the entire 30 seconds each round.  With that short of a time, you can really go for that red-line each time.

Scaling Options:

No Echo Bike -> Assault Bike or Rower, or ski erg

Cool Down:

Couch Stretch – 2 Min per side


Banded Hamstring Stretch – 1 Min per side


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