6 sets of:
Row 250m @ 80%
Rest 60s
*Use these intervals to get your head right for the 2k row. Think about technique, breathing, pacing, and listen to your coach as he/she provides pointers on how to approach a 2k row and row technique.
Rest 2 minutes
For time:
Row 2k, all out effort
Post your scores to comments!
6 sets of:
Row 250m @ 80%
Rest 60s
*Use these intervals to get your head right for the 2k row. Think about technique, breathing, pacing, and listen to your coach as he/she provides pointers on how to approach a 2k row and row technique.
Rest 2 minutes
For time:
Row 2k, all out effort
Post your scores to comments!
Rest Day
warm up:
3 rounds of Farmer’s & Lumberjacks
then
form a circle and complete as a group
30 jumping jacks
10 arm circles backward & forward
10 air squats (slow and focus on form)
30 sec plank hold
skill:
front squat (unweighted – PVC)
WOD:
AMRAP in (Coach’s Choice)
3 front squats (unweighted, PVC, training bar)
6 burpee hurdle hop
run 50m
Game & Healthy Snack