Specific Warm-Up:
Rowing Efficiency
WOD:
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.
Intermediate:
Same as Rx
Beginner:
Every 3:00 for 10 sets:
150-m row
– Rest the remainder of each interval.
Home Workout:
Every 3:00 for 10 sets:
200-meter run
– Rest the remainder of each interval.
Movement scaling options:
Row: Distance, substitutions
Post-Workout Skill Work:
Accumulate:
30 GHD hip extensions