WARM UP – MOBILITY
Coach: full review of rowing technique
Partner up on a rower and complete 3 rounds alternating:
45s row (increase pace each set)

45-60s of dynamic lower body stretches (leg swing, Iron cross, Scorpions, lunge stretches etc.)

Rest 2-3 mins and set up rowers for WOD A.

WOD A
6 X 1:45 ROW / 2:15 REST
Complete 6 rounds for total meters rowed:
Row 1:45

Rest 2:15

Big classes, alternate with a partner on the rower: Set to 1:45 on – 15s Rest/transition (or 2:15 rest if solo)
Record Meters rowed each interval and combine for a total score.
Try to keep a consistent pace across the 6 intervals. Do not max out on the first set and crash on later intervals.

WOD B
Coach led mobility work for the remainder of class time

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