WARM UP – MOBILITY
Coach review rowing technique then:
3 rounds with a partner: switch Every 90s x 6:
P1: 60s row (increase stroke rate and pace each round: S/M = 20-22 / 24-26 / 28-30)
P2: R1) 8-10 each: Leg swings & Banded dislocates
R2) 60s AMRAP: Lunge + Lunge + Air squat + burpee
R3) 8-10 each: Scap pull-ups / beat swings / ring rows
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Review all WOD movements, scaling options and warm-up/set-up for WOD.
WOD A
CRAZY TRAIN
Every 8 min x 4 sets, each for time:
400/350m Row
30 Wallballs (20/14 – 10/9ft)
20 Pull-ups (scale volume, and/or to jumping pull-ups or ring rows)
10 Burpee box jump overs (24/20″ – facing)
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Go out at a hard yet sustainable pace and record your time each round.
Your score today is the slowest time of the 4 intervals.
Partner up and share a rower/WB/box. Stagger P2 by 4 mins
Intervals should be under 6 min at the most, scale volume/movements as needed to maintain.
ACCESSORY
Cool down, roll, stretch, mobilize
