WARM UP – MOBILITY
Dynamic running warm-up + hip/hamstring/low back stretches
Review rowing technique and WOD A structure (review strokes per min for warm-up sets)
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Quick warm-up on the rowers 3 x 30s intervals alternating w/ your partner, increase pace and S/M each set:
Set 1: 22-24 S/M
Set 2: 26-28 S/M
Set 3: 30-32 S/M
WOD A
PARTNER ROW INTERVALS
Complete with a partner for time:
Row for Calories:
50-40-30-20-10-20-30-40-50
– Each partner will row 50 Cal, then 40, then 30, etc. alternating with their partner.
– Ideally partner up with someone of similar rowing abilities so that your work/rest is close to 1:1.
– Scaled volume option: 30-25-20-15-10-15-20-25-30
WOD B
Use remaining class time to work on a gymnastics skill of your choice.
Partner up and spot for each other as needed.
Ask a coach for assistance for scaling or progressions.
Ideas: Handstand balancing/walking, Ring inversions/skin the cats, bar pull-overs, muscle-ups etc.
ACCESSORY
10-15 min of focused mobility work
