WOD - 01/12/10

Skill:
Rowing Technique: 5-7 minutes
Push-up standards review

Strength:
Push-up @ 3030; 6-8 reps; 4 sets; rest 90 seconds

Metcon:
5 Rounds:
200m row sprint
100m light paddle

I will work with everyone individually on the rower; for push-ups follow tempo strictly, constant movement, no rest at top or bottom, if cadence or ROM breaks down terminate the set; for metcon row 200m all-out effort, row 100m light recovery pace, repeat 4 times

I forgot to include the following two videos. Please ignore how annoying Jon Gilson's voice is...

The Concept2 Rower - Part One from Patrick Cummings on Vimeo.

The Concept2 Rower - Part 2 from Jon Gilson on Vimeo.