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Thursday January 3, 2019

30
Dec

Thursday January 3, 2019

Mobility/Activation: Coach’s Prep for rowing

Row Conditioning For Time

Males:

21-18-15-12-9-12-15-18-21 Calorie Row

Rest :30 Seconds Between Intervals

Rest 1:00 after the 9s then go back up

Females:

18-15-12-9-6-9-12-15-18 Calorie Row

Rest :30 Seconds Between Intervals

Rest 1:00 after 6s then go back up

*Rower must reset after every calorie count

Conditioning: CF OPEN

12 min amrap

150 wall ball 20/14

90 double under/ 180 singles 30 ring muscle ups/ c2b/ pull ups/ jumping pull ups

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