Skill: Rowing

Athletes will spend 12-15 minutes working on the proper mechanics for efficient rowing. Athletes will work on the following target sets to reinforce position and breathing.

Complete 1-2 sets:
Row 0:30 seconds easy pace
Row 0:30 seconds hard holding your breath
Row 0:60 seconds recovery pace
Row 0:60 seconds hard effort

*The goal is to maintain mechanics throughout the 3 minute interval. Focus on strong leg drive and a finished pull. Keep your focus on this as you row, especially during the held breath series.



For time:
21 - 15 - 9

Deadlift (225/155)
Handstand Push-ups

*There will be a 10 minute time cap on today's metcon.