warm-up

one mile run

Mobility

20 spiderman

10 moon the sky

:30 sec sampson stretch

5 mackenzie extension

10 leg swings

10 hip extensions

10 pvc rotations

Strength/Skill

30 deadlift @ about 50% max

work on mechanics, speed,  foot, and hand placement

this is not for time

WOD

concentrate on stroke technique

on all rounds

ladies stay around 2:00

men stay around 1:50

row 500 @ 27 spm

rest 3 min

row 500 @ 30 spm

rest 3 min

row 500 @ 33 spm

rest 2 min

then:

2 min AMRAP dbl unders(or practice 5 min)

Tricia / 500 meter row – 2:03