Skill/strength: box jumps
do 6x5 high box jumps (increasing height)
WOD: 20' running clock, teams of 2; 30sec ON / 30sec OFF.
1 person will work for 30sec and the other rests. you can't change athlete under 30sec!
150 jumping air squats
125 push ups
100 box jumps
Rest of time: max row in meters your score as a team is how many meters you have rowed.
1 rower per pair
Light: knee push ups - 51/61cm - knee raises