Skill:
Rowing Drills
Banded Air Squat Glute Activation Drill
Strength:
SQUAT - Week 9
1x3@70
1x3@75
1x3@80
1x3-5@85
1x3-5@90
WOD:
EMOM for 18 minutes (12 min total work)
0-1: Sprint 200m
1-2: Row 250m
2-3: REST
3-4: Sprint 200m
4-5: Row 250m
5-6: REST
6-7:Sprint 200m
7-8: Row 250m
8-9: REST
9-10: Sprint 200m
10-11: Row 250m
11-12: REST
12-13: Sprint 200m
13-14: Row 250m
14-15: REST
15-16: Sprint 200m
16-17: Max Row for Distance in allotted time
17-18: REST - Complete
**Repeat from 12-31-15**