Part 1: 4 Rounds of 10 Scooter Circles(5 each way), 10 Plank Bird Dogs (5 each), 10 Strict Leg Raises (Bar hang). Rest 1 min
Part 2: “Boat Race” 3 Rounds of 500m Row, 400m Run,
Rest 3 min.between rounds. 20 min cap
Notes: Row should be less than 100%, push on the run. Athletes should use this WOD to learn what their work capacity is and the pacing they can handle and maintain. Go to hard on the Row and Run will suffer.
Scale: Scale the distances if needed to stay in the 15 to 20 min window