7
Sep
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