10 Bird dogs
MOB: Lax Plantar
Review: Efficient Rowing Technique (Legs, Arms … Arms, legs), Strokes per minute standards, power output
WoD: For time: In teams of two.
MOB: Roll Posterior Chain
Coach’s Tip: With a partner, take turns chipping away at a 5000m row. Switch a pre-determined times or distances (500m?), trying to keep your intensity up throughout each row to score the best time. If you’re going solo, row 500m and then rest the same amount of time before rowing again for a total of 5 rounds.