Friday, 21 January WOD

Warm-up

  • 1:00 Row (Just legs)
  • 5 Inch worms + Push Up
  • 1:00 Row (Just arms)
  • 10 Air Squats
  • 1:00 Row (regular) –then–
  • 500m Easy Warm Up
    • *Focus on mechanics and proper pulling form on the rower or ski erg whichever you are testing.

TEST

  • Row 5000 m This is an all out effort for time.

Re-testing the movement of the month for the month of January, make sure to re-test the same machine you used at the beginning of the month! Focus on finding a good pace to sustain and then pick it up the last 500-400-300-200-100m.

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