Slamballs Shmamballs! #roguefitness #slipperywhenwet #overtheshoulder
Warmup – Mobility, and lots of it!
Class WOD:
Death by rower, air squats and pushups
Rower: Guys start with 6cals, ladies begin with 4cals (+2cals every min)
Air Squats: ALL begin with 5 reps (+5reps every min)
Pushups: All begin with 5 reps (+5reps every min)
*Example Round. GuyRower1 rows 6 cals in his first minute. At the top of the next minute he has to complete 8cals. If he completes 8 cals then at the top of the next minute he must row 10cals and so forth until he can’t complete the required work within the minute.
*one minute rest after you complete the row and move to AS and after you complete AS and move to Pushups