Warm Up:
3 rounds
10 rower pulls (no arm bend)
10 rower pulls (no leg bend)
10 regular rower pulls
8 air squats
30 sec samson stretch to each side
Pre Game:
250 m row as fast as possible with no straps on feet
WOD:
4 rounds against a 3min clock of:
500m row
max burpees over the rower in remaining time
–rest 3 minutes between rounds