Specific Warm-Up:
Rowing Technique
WOD:
5 rounds for time:
500-m row
400-m run
– Rest 3:00 between rounds.
Intermediate:
Same as Rx
Beginner:
5 rounds for time:
250-m row
200-m run
– Rest 3:00 between rounds.
Home Workout:
5 rounds for time:
200-meter single-dumbbell carry/run (35/50 lb)
400-meter run
– Rest 3:00 between rounds.
– Carry the dumbbell any way.
Movement scaling options:
Row: Distance, substitutions
Run: Distance, substitutions
Post-Workout Skill Work:
8 sets:
:20 hollow rocks
:10 rest