4 Sep 14 5 rounds of ouch....

Warmup
ERO
200m Run
Mobilize shoulders, hips, and quads

Skill
Rowing Technique
Go over rowing technique, if needed demonstrate to athlete the benefit of efficient rowing.
250m row @ 22spm (strokes per minute)
rest 1 minute
250m row @ 24spm
rest 1 minute
250m row @ 26spm


WOD
5 RFT
8 Power Cleans 135/95
10 Pullups
12 OH lunges with plate 45/25


Cash Out

 KB Row 3x8 ea arm increasing weight