WOD NOTES:
The goal for this ROW WOD is to maintain the same split throughout each minute of work. Starting out fast and strong then sinking into a steady pace.
Set the monitor for
45 seconds work : 75 seconds rest x 8
If you are sharing a machine?
Set the monitor for
45 seconds work : 30 seconds rest x 16
Fitness and Performance
4 sets
Single leg KB Dead lifts x 8-10
Band hip thrust x 20
DU practice x 45 seconds
Rest 60 seconds between each movement
8 sets on the rower
45 seconds on : 75 seconds off
15 seconds @30+ SPM
30 seconds @26 SPM
Sport
Drop snatch as warm up
Snatch
Work up to today’s heavy single
BTN Push press 5 x 3 @ME
Power clean + power jerk 5 x 1 + 2
