A. Warm-Up:
– 500m row
– Dynamic stretching
– Accumulate 2 minutes in one arm push up plank position
 
B . MWOD:
Practice your splits
 
C. WOD:
6 Rounds, Each for Time –
Row 500m
*Rest 3min after each round. Post fastest and slowest rounds
 
D. Post-WOD Recovery:
Quad Smash