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
Ring complex
WOD
20 minute AMRAP
500m row
Ring complex
-Muscle up to true support
-L sit
-3 strict ring dips to true support
-Forward roll
-Inversion
-Skin the cat
-Inversion to slowly lower
GoFit
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
Movement standards
WOD
5x
40:40
-Row for calories
-Box jumps
-Battle ropes
-TTB
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