Wednesday, November 17th, 2021

Coach led warm up

Foam roll

Then,

20 Jumping Jacks

10 Pulls on the rower (Easy pace)

20 Mountain Climbers

10 Pulls on the rower (18-20 Strokes per minute pace)

20 Skier Jacks

10 Pulls on the rower (22-24 Strokes per minute pace)

10 single ring rows

10 Pulls on the rower (26-30 Strokes per minute pace)

5 Pull-to-Stand on Rope

10 Pulls on the rower (35-40+ Strokes per minute

pace)

WOD

5 Rounds For Calories

AMRAP 2:

3 Rope Climbs (mod: 1:00 practice, 3 foot hold pullup, or 3 from floor)

Max Calorie Row

– Rest 3:00 between rounds

Post total calories rowed to wodify and whiteboard

Recovery

2 Sets:

:30 Wrist Extension Stretch / Arm

:30 Bicep Lacrosse Ball Roll / Arm

Extra credit

Practice Session

*light and focus on technique and depth, Increase load if proficient

EMOM 10:

2 DB Overhead Squats / ea. Arm (mod: bench, ball, press in snatch to stand w/ PVC)

– Rest 1:00

EMOM 10:

1 DB Turkish Get-up / ea. Arm