Day 2:

Warm Up:  Rowing Technique and Drills

-technique overview

-Drill:  Strapless rowing

-Drill:  Catch pause


Class WOD:

Buy in: 1,000m row*


100 KBS for time

Each time you break, 10 pushups

*row is not for time.  Men can’t row faster than a 1:50 pace and the ladies must stay above 2:05 pace.  The focus is technique and being efficient.