1. 2k Row @5k+6

2. 1 Mile Run (easy pace);

3. EMOM10 – 7 Deadlift @50% of 1RM

• Every Minute On The Minute for 10min Perform…
• 7 Deadlifts
• Focus on Form, Rhythm, and Speed on the Drive

4. As Many Rounds As Possible in 8min

• 5 OH Squats w/ PVC
• 10 KB Swings
• 5 Push Ups
• 10 Oh Lunges w/ PVC

5. 1 Mile Run (easy pace)

6. 2k Row @5k+6

Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down.  The deadlifts are for power and speed on the drive.

Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat.  Push hard in the metcon and get that heart rate and breathing up.    If you can do this on the water, do it!  This practice should take no longer than 2 hours.  Cut out some of the running/rowing if you’re strapped for time.

Post your load for the Deadlift, score for the metcon, and splits held for the rowing and running.