Group: 2 x 30’ Zombies
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.
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.