01.19.2023
Take a few minutes to practice the set up for the catch position in rowing
https://youtu.be/jAXxIJMYFqI
Check list for a great set up
wide relaxed grip
elbows extended
shoulders reach
shoulders dropped
engage lats by rolling down the shoulder, tighten the lat
neutral back
head and neck relaxed
hips behind shoulders- trunk forward angle at 1 o'clock
knees under the arms
heels flat
slide forward
HOLD this position for 2:00- should be difficult. Should feel like a loaded spring
WOD
Rowing Intervals
10 sets of 30 second sprints
2:00 walk rest
*record cals each sprint*