Tuesday September 29th

General Warm-up:

3 min Row (Easy, Med, Hard).

Mobility:

Frog Stretch – 1 minute, Banded Hamstring Stretch – 1 minute each side.

Part 1:

Row Drills – 1 minute Legs Only, 1 minute Back & Arms, 1 minute 2 second pause before return, 1 minute 5 second pause at catch, 1 minute slow full strokes.

Part 2:

2000/1600m Row, Rest for Row time, 1000/800m Row, Rest Row time, 500/400m Row, 100 DU, Rest DU time, 50 DU. * 40 min cap

Cooldown:

Walk 100m, Roll Calves.

Notes:

Long WOD so work at a consistent pace. No rest after last row, right into DU/SU.