WARM UP – MOBILITY
Review Rowing technique, then:
2 rounds: (Alternate w/ parter in over 14 in class)
90s Row (easy pace / harder pace)
90s Dynamic joint rotations + stretches
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Tech/Review: Rope climbs
Warm-up box jumps
WOD A
SEA SHANTY
5 Rounds for time:
500/450 meter row
15 Step down box jumps (24/20″)
3 Rope climbs
– Rest 2 min between rounds –
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Time cap 35 min
Score time to complete minus 8 min rest + possible stagger
Partner up on a rower/box and stagger by 3 mins
ACCESSORY
Cool down, Roll out, stretch/mobilize
Or work on a weakness
