Skill:

Row 250m, All Out

Rest 3 minutes, now…

Row 750m @ 80% 250m pace

Rest 2:00

Row 600m @ 80%

 

For quality of pace and stroke control

 

Conditioning:

WOD 1:

25 Pull-ups

50 Double Unders

2 rounds for time

 

…Rest 3 minutes

WOD 2:

20 Calories Biked

20 Snatches (75/53)

20 Kettlebell Swings (53/35)

20 Overhead Squats (75/53)

20 Box Jumps (20″)

20 Sumo Deadlift High-Pulls (75/53)

20 Wall-Ball Shots (20/14) @ (10/9′)

20 Thrusters (75/53)

20 Calories Biked

 

For Time

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00

 

 

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