WoD for January 22nd, 2013

Group: 2 x 30’ ZombiesPaleo
10 Bird dogs
10 Scorpions

MOB: Lax Plantar

Review: Efficient Rowing Technique

WoD: For time: In teams of two.

5K Row

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.

One thought on “WoD for January 22nd, 2013

  1. Renee, if you do them more often, they will hurt you less you need to build up a tolerance for those thgnis but yeah your not alone. That’s why on CFWU I want people working toward GHD sit-ups, get sets of 20 or so several times a week on your own and they will be no big deal.

Leave a Reply

Your email address will not be published. Required fields are marked *