Row Clinic This Saturday!
Join us for a rowing skill session This Saturday at 8AM in Southie Orange. This class is open to everyone and will not count towards your weekly classes. In this session we will assess and go over proper rowing technique as well as give you tips and drills to practice on your own. No pre-registration required! We hope to see you all there 🙂
Warm-up
Dynamic Warm Up
Indoor Shuttle Runs
Midline
6 Minute AMRAP
5 Strict Toes to Bar
10 Hollow Rocks
15 Sit-ups
WOD
800m Run
40-30-20-10
Kettlebell Swings (1.5,1)
Wallballs
800m Run
Level 2- 30-25-20-10 (1,0.75)
Level 1- 25-20-15-10 (0.75,0.5)
Extra Work
For Time:
30 Bench 165/105
30 Bench 135/85
30 Bench 115/75
*Scale the bench to a weight where you can get 10 reps off the bat.