Thursday, 8 December, 2016

Workout of the Day:

GENERAL WARM-UP

3 Rounds

Alternate 100 meter rows with a partner or two at a light to medium pace focusing on the mechanics in the attached videos

Dynamic mobility set 2

WOD:

5×500 meter row

rest as needed between efforts

*During rest periods perform a couch stretch, pigeon stretch, or hamstring stretch for 45-60 seconds per side.

Accessory Work:

2-3 Rounds

10-15 Rower seat rollouts (go to knees if needed)

30 second samson or sprinter hamstring stretch per leg