Warm up & skill
Rowing technique
·
Drive
·
Hip
ext
·
Prying
·
Recovery
·
Full
stroke
WOD
15 Minute AMRAP
Row for calories
5-10-15-20-25-30…
Box jumps
10-15-20-25-30-35-40…
CFE
Warm up
400m run
Weighted GHD sit
ups
Weighted GHD back
ext
Lunge complex
Pull ups
Skill
Midline stability
on OHL
WOD
20 minute AMRAP
15 OHL
200m run
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