Warm up & Skill
Rowing technique #1
2 minute row
Understanding power in stroke (Sticky catch drill)
Push
Pry
Reach
Rock
Roll
Full stroke
2 minute row
WOD
(M) Test #16
12 minute MAX distance row
GoFit
KB #1 Warm up
Banded pull aparts
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute
Skill
Movement standards
WOD
Tabata
-Pull ups
-Push ups
-KBS
-KB deadlifts
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