Warm Up:
Partner Rowing Warm-Up
Specific Warm-Up:
Pacing Work
WOD:
12 rounds for calories:
:30 row
– Rest :30.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Home Workout:
12 rounds for calories:
:30 row
– Rest :30.
Movement scaling options:
Row: Bike, Ski-erg, Air Runner, 50-ft shuttle sprints (25-ft out and back)
Cool down:
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)