Warm up: Rowing instructions and drills: add legs and practice full stroke for 2-3 mins working to 22-26 SPM (arms only rowing and body and arms rowing drills if athlete missed yesterday)
Mobility: Close grip palms in hang, hollow rock hold on floor and on bar, spiderman holds
Skill: Warm up movements – pull-up practice with thumbs wrapped and legs glued together
WOD: Partner up to count and cheer – this will be treated as a benchmark (there is an Rx today). We did this WOD when we hosted the First Four Challenge and thought it would be fun to do it again: http://www.crossfit-johnscreek.com/first-four-spring-challenge/
8 minute AMRAP of:
- 3 Lateral Burpee over Bar*
- 9 Deadlift
- 6 Hang Clean
- 3 Shoulder to Overhead
- 3 Pull-ups*
* For every round, increase count by 3
RX = 135/95lb
Scale #1 = 95/65lb and assisted pull-ups
Scale #2 = <95/65lb and assisted pull-ups
