Warmup

Skill

Rowing Technique
Rowing is 10% Arms, 30% Hips, 60% Legs

1 Catch
– Arms Extended
– Loose Grip on handle
– Knees in line of foot
– Flat back
– Shoulders over hips
– Heels down

2 Drive
– Push Trough the legs
– Midfoot not on heels
– Knees Extended –> Swing of the hips
– Snap the arms (10% of the stroke!)

3 Release
– Arms move back to extension

4 Recovery
– Mirror of the drive
– Arms Extended: Close hips
– Knees bend
– Glide back to the catch

Alternating EMOM x 6
– 10/8 Cal Row
– 10 Shuttle Runs

PartnerWOD

For Time:
240/180 Cal Row
Every 3′: 8 Synchro Thrusters (40/30)

Timecap: 18′

2′ Rest

For Time:
5 Rounds for time
30/24 Cal Bike
10 Synchro Line Facing Burpees
10 Shuttle Sprints
10 Synchro Line Facing Burpees

Timecap: 18′