3x 1-minute stations WOD

Today's new skill = Rowing.  Even if you already know how to row, it's worth checking out the C2 website/video on rowing technique essentials.  We'll go over these briefly in today's warmup . . .

Warm-up + Practice: in pairs, with each pair moving through 3 activities:

1. Rowing technique instruction/review
2. 5,4,3,2,1 of overhead squats, pushups, situps + mobility
3. 3 sets of 5 powercleans (for technique practice)

Strength training:  3x5's (Monday), 3x8's (Tuesday)

MetCon:  3 rounds for max reps of . . .

• 1 minute max air squats
• 1 minute row (for calories)
• 1 minute DB swings
• 1 minute rest