Warm Up:
Run 200 meters
AMRAP 6:
:20 jumping jacks
10 sumo stance good mornings
10 alternating scorpion stretches
10 air squats
Specific Warm-Up:
Rowing Efficiency Practice
WOD:
For time:
800/1,000-m row
– Rest 4:00
600/750-m row
– Rest 3:00
400/500-m row
– Rest 2:00
200/250-m row
Intermediate:
Same as Rx
Beginner:
For time:
400/500-m row
– Rest 4:00
300/400-m row
– Rest 3:00
200/300-m row
– Rest 2:00
100/200-m row
Home Workout:
For time:
1,000-meter run
– Rest 4:00
800-meter run
– Rest 3:00
600-meter run
– Rest 2:00
400-meter run
Movement scaling options:
Row: Distance, substitutions
Post-Workout Skill Work:
Accumulate:
30 GHD hip extensions