Thursday 6/23/16

[vimeo width=”600″ height=”400″][/vimeo]Thanks to all who participated in one of Coach Erinn’s rowing clinics earlier this month! Some great improvements on form and efficiency — be sure to remember them when getting after longer pieces like in today’s WOD! 


CF Triathlon: Row, Clean, Throw (Time)

For Time (30 MIN CAP):

2000m Row
60 Hang Power Cleans (115/85)
90 Wall Balls (20/14 to 10’/9′ targets)

Cash-Out / Cool Down

When finished with WOD may go immediately into cash-out:

200m easy jog/walk, then Lax Ball Mobility:
-First Rib (against rig) – 10 arm raises then 10 arm turns, each side
-Lower Quad (on floor) – work ball from inner knee to outer knee across bottom of quad muscle, 1+min/leg
(Optional if time) — Straddle Against Wall

Categories: WOD

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