September 7th

After collecting dust the past couple months it was time take the rowers down and get to work. Three short sprint intervals left athletes burning and looking a little rusty. Next summer the rowers will be down a little more regularly. The workout was a light high rep bodyweight workout that required some legit skill. There was a large gap between the athletes who were efficient with the technique and those who weren’t. Almost everyone left today with something they can work on!

Skill
15 minute cap
3x 400m row intervals
– Score fastest and slowest interval

WOD
3 rounds
60 air squats
50 double unders
4 muscle-ups

From September 7, 2011

From September 7, 2011