Saturday, day of Deads and Rowing

Buy in:

4x

1:00 foam roll lats

1:00 lacrosse ball in pecs

1:00 lacrosse ball in traps

1:00 happy baby

1:00 triangle pose

Strength:
Deadlift 3 sets of 155X10 you can break between sets if needed

Well, 30 reps, all up, all down.  

Warmed up with 10x95, 5x115, 3x135...

Wod:

Row 1250 m

Rest 1:00

Row 1000 m

Rest 1:00

Row 750 m

Rest 1:00

Row 500 m

Rest 1:00

Row 250 m

Skill: focus on rowing technique, on your way to extension the legs go first, then the hips begin to open. Pull to your chest then reverse the order. Legs, hips, arms on pull. Arms, hips, legs on return.

19:35 total time, total row time then, 15:35