Teens

WARM UP: 

Butt kicks down--> High knees up--> Inch worm half way-->Bear crawl half way--> Both again Shuffle up and back leading with a different foot-->Samson stretch whole way long pause for stretch-->Jog back 

Then 3 rounds of 10 air squats 5 push-ups 5 (alt lunges l/r) 

WOD: 

In the beginning I had them take 5 BIG pulls for me to see where they stood meter wise and what their 500 meter row split looked like at different resistance levels (7/6/5) and discussed why the meters/ splits could have change or why they might not have... 

For time:

250 m row 

10 air squats 

5 push-ups 

5 sit ups 

500 m row 

20 air squats 

10 push ups 

10 sit ups 

750 m row 

30 air squats 

15 push-ups 

15 sit ups