Warm Up:
2 Rounds
Do 2 Rounds of the Rowing Technique Drill:
3 reps of legs only
3 reps of legs + lean back
3 aggressive full strokes
Then:
10 Supermans
:30 Straight Arm Plank Hold
Mobility:
2 Rounds
Banded Hamstring Stretch, 1:00/side
Spiderman Stretch, 1:00/side
WOD
Rowing
5x500m Row
*Rest as needed between efforts with a minimum rest of 3:00.
**Score is total work time (not including rest periods).
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