Skill review:
Sprint start on rower
Warm Up:
2 rounds
Sprint start & power 10 (cont to row at regular pace until 250m)
30 sec downward dog
30 sec upward dog
10 stationary inch worms
WOD:
5 rounds of:
In 3:00 complete
– 500m row
– max deadlifts in remaining time ( bodyweight)
** 2 mins rest between rounds
After Party:
glute/ piriformis mash