7.9.18

WOD
Boat Race (Time)
3 Rounds / Time Cap 25 min, 3 min breaks included
500 Meter Row
400 Meter Run

Rest 3 Minutes Between Rounds.

Score us total time, including rest.

Skölun RX:
3 Rounds:
400 Meter Single Unders
300 Meter Run

Skölun 1a:
3 Rounds:
400 Meter Row
300 Meter Run

Skölun 1b:
3 Rounds:
400 Meter Single Unders
300 Meter Run

Skölun 2a:
3 Rounds:
300 Meter Row
200 Meter Run

Skölun 2b:
3 Rounds:
300 Meter Single Unders
200 Meter Run

Warm-up
WOD BRIEF + GROUP WARMUP

## Line Drills – Yfir salinn

200 Meter Run (úti)
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

Pigeon Pose – 1 Minute Each Leg
Ankle Stretch – :30 Seconds Each Leg

Skiptum hópnum upp í þrennt

Hópur 1 – 4 mín
Single Unders

Hópur 2 – 4 mín
:30 sec Shuttle Sprints yfir hálfan salinn
:30 sec Rest
x4

Hópur 3 – Róður 4 mín
20 Seconds Easy No Straps
20 Seconds Moderate No Straps
20 Seconds Faster No Straps
20 Seconds Just Legs
20 Seconds Full Stroke
20 Seconds Fast Normal Rowing
x2

1 Round
*Veldu sipp eða róður

200 Meter Row / 200 Single Unders
100 Meter Run

CategoryWOD