13 Feb 2017

Warm Up:
Dynamics

SKILL:  Turkish Get Up
3 x 2/side
Focus on pausing at all the points of the movement.  This exercise is to be done for QUALITY.

WORK:  Compare to Nov. 3, 2016

Rowing Sprints
In 100m increments row/rest interval rows. Rest as long as you row, going up to 800m.

100m   200m   300m    400m   500m   600m   700m  800m
 rest      rest       rest       rest       rest      rest      rest     rest

Score is total time including rest

SILVERS:  SAME