Metcon:

Work on your rowing technique today, and move through the first two sections of the workout with a partner, splitting work evenly.

Push the pace a little bit harder today than a typical Wednesday workout. For clarity, each section is an AMRAP

0:00 – 10:00 with Partner
20 Calorie Row
20 G2OH with a plate (45/25)
20 V-ups

Rest 2:00

12:00 – 22:00 with Partner 
20 Calorie Bike/Row
20 Plate Walking OH Lunges
20 Hollow Rocks

Rest 2:00

24:00 – 30:00 Solo
Recovery
10 Cal Bike/100 M Run
10 Cal Row

– Goal: Challenging effort – hard, but plenty in the tank. The remaining 6 minutes should be easy, and sustainable.

Accessory Work

BENT OVER NEUTRAL GRIP SHOULDER FLY

4 x 12-15. Rest 60s.