Thursday October 15th

General Warm Up:

3 minute Row, increase pace each minute

Mobility:

Hamstring Stretch, Calf Roll, Glute/Figure 4 roll, Lax ball on shoulders – 1 minute on each side.

Specific Warm Up:

Review proper Rowing form then 5 Strokes Legs Only, 5 Strokes Hips and Arms, 10 Full Strokes all as a group. Review Box Jump form then do 5-8 Box Jumps landing in 1/4 Squat and holding. Review proper Push Up form. Do 5 negatives and 5 Pushup. Review proper technique for Ring Rows and Pull Ups then 3 sets of 20 second Bar Hang, 5 Ring Rows or 3-5 Strict Pull Ups. All movements reps on coaches count.

WOD: 

AMRAP 13 – 55 Cal Row, 55 Box Jumps , 55 Pull Ups, 55 Push Ups

Scale:

Box Jumps => Step Ups, Pull Ups => Ring Rows or Banded,  Push Ups =>Box

Cooldown:

Easy 2 minute Row

Notes:

Completing at least one round is the goal, do not work to failure on your pullups and push ups. Work in sets you can manage with short rest. Keep a steady pace with Row and Box Jumps and try to get through the rest as fast as possible. Push hard on 2nd round to get as many reps as possible.