During today’s WOD, there will be much to learn about how to pace yourself on the rower. A bit of math, but we (yes, US COACHES) will do the majority of it for you. And by do it, I mean enter numbers into a spreadsheet that took me seventeen hours to design. Maybe Michael Grant can help refine it before the evening classes??
A. Skill:
GHD Sit-Ups 101 – set-up, execution, common faults, proper progressions, etc.
 
B. MWOD:
Mid-Back LAX Ball Fun – 2min x 2
 
C. WOD:
2k Time Trial (this is max effort. Max effort means AS FAST AS YOU CAN GO!)
-rest as needed-
Row 2k @ 90% of above time
 
D. Post-WOD Recovery:
Foam Roll Leg Bits – 2min ea leg