Warmup
Row FISH GAME 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
Skill Work
Coach Led Rowing clinic
WOD
For Time:
200m Row
10 Power clean 135/105
400m Row
8 Power clean 155/125
600m Row
6 Power clean 175/145
800m Row
4 Power clean 195/165
1000m Row
2 Power clean 215/185
