Warm Up: Split into 2 grps, grp 1 will start immediately on the rower
Mobility (5 Mins)
10 laps around gym, every lap stop and do 10 air squats
Skill Work: 3 sets max hold flex arm hang, chin up grip
OPEN GYM: Gymnastic skill only, no lifts
WOD:
Row 2000 m total with rate changes every 500 m:
22 spm (strokes per minute)
26 spm
22 spm
26 spm
Working on pace/tempo
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