WOD NOTES:
Start with some rowing technique, take this time to create an efficient stroke.
Creating an efficient stroke takes practice and focus.
Fitness
Rowing technique work:
10 strokes legs only
10 strokes with pause
20 full strokes @22-26 SPM
3 minutes Wall balls
2 minutes Ab mat sit ups
1 minute DU
Rest 3 minutes
1 minute DU
2 minutes Ab mat sit ups
3 minutes Wall balls
Performance and Sport
5 sets of complex:
1 Snatch + 2 OHS
3 RFT
7 Dead lifts @225/155
400 m run
50 DU
