It's Friday and Friday sounds gooooood.

Warm up and rowing technique - finding the power zone.

Row 1000, 800, 400, 200 metres.
Rest as needed within the rotation of your group.
Record 4 separate times.

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Slain WODs

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9 Basic Movements

The Push Jerk
The Air Squat
The Medicine-Ball Clean
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The Deadlift
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It's Friday and Friday sounds gooooood.

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9 Basic Movements

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It's Friday and Friday sounds gooooood.

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Slain WODs

9 Basic Movements

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