3.9.16 You know what I hate? Cardio……

air assault

Warm up:

coach picks

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WOD:

Partner WOD:

**45 min time cap**

100 cal AB, 50 cal row

80 cal AB, 40 cal row

60 cal AB, 30 cal row

40 cal AB, 20 cal row

20 cal AB, 10 cal row

1 athlete works at a time. Break work up anyway you want.

If no partner then cut work in half (pray for a partner)

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Cool down: 200 m walk 

then stretch out your shoulders with bands and roll out quads, hammies and glutes with foam roller.