Strength:
Bent Over Rows
8-8-8
WOD:
500m Row
15-12-9-6-3
Toes to Bar
OHS
500m Row
In general, as a fitness industry, we don’t do enough pulling movements – pull ups, ring rows, rope climbs, sled pulls, and bent over rows. Today, we are going to work on the bent over rows. We will go over the correct form and technique and then work through a few sets.
For our metcon today we have a quick row for a buy in (and cash out). This is meant to be fast but don’t gas yourself before you get into the meat of the WOD.
Speaking of the meat, we have a nice little couplet lined up for you today. You have a chance to use those T2B skills you worked on yesterday. Work on driving down at an angle and not back to line up that next trip up.
We also have some overhead squatting after that! Pick a weight that is challenging but not so heavy form slips or you have to take multiple long breaks per set.
As mentioned earlier, you will finish up with a quick sprint row at the end. Enjoy!