STRENGTH/SKILL

A. Team Row Warmup

Row 1500 meters in teams of 3

-No 1 person rowing more than 100m at a time

-Rowing Warm Up for technique & blood flow

-Give rowing technique prescriptions through out the row - NOT for max effort.

WOD

-Back Squat Strength-Endurance

-Pyramid Loading, regardless of movement go from easy—> hard —> easy

-Groups of 2: P1, 0-1 min, P2: 2-3 min. Then P1: 4-5 min.

-Groups of 3: P1: 0-1 min, P2: 1:20-2:20, P3: 2:40-3:40. Then P1: 4-5 min

B. Tower of Power Back Squats;

5 stations of 1 min on 3 min off for max points

1. 135/95# 1 pt each

F: Lightest DB/Load, P: 135/95, S: 185/125

2. 185/125# 3 pts each

F: Moderate DB/Load, P: rx, S: 225/155#

3. 225/155# 7 pts each

F: Heaviest DB/load, P: 225/155, S: 275/185

4. 185/125# 3 pts each

F: Moderate DB/Load, P: 185/125, S: 225/155

5. 135/95# 1pt each

F: Lightest DB/Load, P: as rx, 135/95: 185/125

add up total score=reps*points

other loading # for example: 95/135/155#; 65/85/95#, etc