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WORKOUT OF THE DAY

Choose ONE Option below:

SKILL WOD – ROWING
1. Mobility
2:00 each side mash/roll out calves
1:30 each side dragon

2. Stroke Breakdown
Set damper to 3-5
Engage glutes to sit tall on seat

25 strokes arms only
25 strokes arms and body
25 strokes 1/4 stroke
25 strokes 1/2 stroke
25 strokes full stroke

3x
10 legs only strokes + 10 full strokes

Think of strokes as a push through legs, instead of a pull through arms.

3. Consistency
EMOM x 24min

Odd minutes row 200-300m @22-26SPM
Even minutes easy light row or rest

Goal is to row same distance each time +/- 10m

Can you make all rounds? You are allowed one round to miss your goal, second miss you are done.

Cash out
3×8-10 strict T2B

RECOVERY WOD

4-6 rounds
2 wall walk
3 strict pull ups
4 6 count burpees
5 dead stop KB swings
6 med ball squat cleans

MAKE UP WOD: Make up a workout you missed from earlier in the week, Mon – Wed

WEDNESDAYs RESULTS

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