-Warm Up-


2 rounds


100m stiff-legged row

100m just arms

8 sciatic nerve floss

8 high pulls

8 cat/cow


Take 10 minutes and review rowing technique


Here’s a video to give you some ideas


https://youtu.be/grxVHi5LpRo



-WOD-


8 rounds


500m row


Work:Rest = 1:2


If it takes you 1:30 to row a 500m you would Rest 3:00 minutes


Goal = consistency