Valkyrie Strength and Conditioning – Group Class
Metcon
“Panic Breathing” (Time)
For time, with a partner:
500-400-300-200-100m Row (x2)
Partner KB Front Rack Hold (53’s/35’s)
Partners alternate rowing portions, each person rows each distance 1x. Partner with KB’s must rack the KB’s before the rower begins, and continue holding until rower has finished. If KB’s drop from the front rack position at any point during the row, a 5 synchro burpee penalty will be added to the end of the wod (paid immediately after final 100m, still on the clock). This applies to EACH drop.
*20 Minute Cap*
*If time cap is met before all meters have been completed, athletes still pay any applicable synchro burpee penalties after the cap.