Warm-Up #4 (Bodyweight + row)

3 Rounds:

10/8 calorie row
5-10 push ups
4-8 strict pull ups
:20 second hollow body hold

A1: Metcon (Weight)

In groups of 2 with one athlete working at a time:

5 minutes max reps G2OH:
Mens weight(s): 95/Rx 125/Rx+ 155
Women's weight: (55/Rx 75/Rx+ 105)

A2: Metcon (Time)

2000m row:
-One partner works while the other holds a farmer carry (53/35) each hand.
-Switch as needed

*Score is time it took to complete row (i.e. start at 5 minute mark, end at 13:30, score is 8:30).

Rx+: 2500m with (70/53) hold

A3: Metcon (Time)

150 DU (300 singles)
100 Air Squats
80 Push Ups
60 Sit Ups
40 Pull Ups
20 Burpees

*score is the time it took to complete ENTIRE wod (G2OH + Row + Chipper)

-Jump Squats
-Synchro Burpees (which means both partners do 20 each)