Tuesday September 8th

General Warm Up:

2 min easy row, 1 minute jump rope.

Mobility/Stretch:

Couch Stretch – 1 min each side, Figure 4 on wall – 1 min each side, Calf Roll – 1 min each side, Roll Lats – 1 min each side.

Row Drills:

45 sec hold in catch position, then 15 strokes of: Legs only, Back and Arms only, 3 second pause at catch into a full stroke.

WOD:

For Time: Row 800m, 50 DUs, Row 400m 75 DUs, Row 200m 100 DUs.

RX+ 100 DU, 200 DU, 300 DU.

Scale:

SU x 3

Cooldown:

200m walk, Roll Calves and Quads