BODEN, JOE & JERI
WARM-UP:
5 min. Row and Push Pull 10 Calories
Dynamic Stretch
WOD: ROWMANIA
Set rower for 12 minute timed row.
Score is total meters rowed.
STRENGTH:
Snatch Grip Deadlift
(4)6
Build to 120% of 1 RM for your snatch.
If there are more athletes that rowers, athletes can choose to lift then row or row then lift.
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang for 90 Seconds