Watch the video below for some hints on how to improve your rowing.
Warm Up: 2 Rounds of 4 Corners, 10 Wallball, 10 Slamball, 15 Band Pull Aparts, 15 v-Sits.
Bear Crawl to each corner. OHS Stretches.
Strength: OHS 10-8-6-4-4
Get to 80% as soon as you can.
WOD: Row, Row, Row Your Concept II
For distance:
12 Min Row
Icing: Skill work and encouragement while waiting to row or after having finished rowing.