Tuesday January 4, 2022

“There is nothing so useless as doing efficiently what should not be done at all.” – Peter Drucker

Warm Up: 
1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm

1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows

1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows

Rowing Prep:
3 sets
:35 row, bike, ski, or run (hard)
Rest :25

WOD:
5 rounds for distance:
1:40 on / :20 off
Rest 2:00

4 rounds for distance:
1:40 on / :20 off
Row, bike, ski, or run

Intermediate and Beginner: 
Same as Rx

Movement scaling options: 
Row, Bike, Ski, or Run: effort / intensity

Alternate Workout: 
5 rounds for distance:
Run
1:40 on / :20 off
Rest 2:00

4 rounds for distance:
Run
1:40 on / :20 off

Cool down: 
5 sets:
:20 banded hamstring stretch / side
:30 T-spine foam roll