Focus:
Rowing Drills
15 Arm Only Strokes
15 Arm and Hips
15 Quarter Slide
10 SLOW Full Strokes
5 Hard Strokes
x 2
WOD:
3RFT
5 Box Get Overs 48/40″ + 750m row
1 min rest
4 Box Get Overs 48/40″ + 500m row
1 min rest
3 Box Get Overs 48/40″ + 250m Row
1 min rest
Recovery:
1000m slow cool down row
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