Monday (Loading/ Pacing)

Warm up

Rowing technique 1

2 minute row

Understanding power in stroke (Sticky catch drill)

Push

Pry

Reach

Rock

Roll

Full stroke

2 minute row

Skill

Carrying odd objects

WOD

For time:

400m run with plate w/25 m/45

350m row

400m run with KB w/35 m/53

350m row

400m run with MB w/14 m/20