4/9/18

It’s rowing weather y’all!

1. WOD (23:00 – 50:00)
Row Row Row your Boat

1000 meter row

10-12:00 Rest

1000 meter row

*Log fastest time and strive to be within 0:10-0:20 of previous row or faster.

2. Gymnastics Skill (50:00 – 60:00)
Pushing/Press
10 Sets of:
3 Hollow rocks + 1 plate transition

3 Sets
5 Pike push-ups + 5 push-ups

COACH AND ATHLETE NOTES:
The pain today will change us for tomorrow! Nothing else we can say about these rowing intervals except allow yourself to go there and feel the pain.