Warm Up:
OSS/DROM
3 Rounds
10 pullups
10 pushups
10 squats
Skill:
Rowing technique (pull in straight line, use legs, return hands fast)
Rowing Pacing (Strokes per minute, hard pull vs. fast pull)
Covering the distance (steady pace vs. alternating sprints and jogs)
WoD:
Row 5k for time (score is time)
Scale = Row for 30 minutes (score is distance)
So for recording, if they come in under 30 minutes they get a time score
If they hit 30 minutes, they write down 30/distance
OSS/DROM
3 Rounds
10 pullups
10 pushups
10 squats
Skill:
Rowing technique (pull in straight line, use legs, return hands fast)
Rowing Pacing (Strokes per minute, hard pull vs. fast pull)
Covering the distance (steady pace vs. alternating sprints and jogs)
WoD:
Row 5k for time (score is time)
Scale = Row for 30 minutes (score is distance)
So for recording, if they come in under 30 minutes they get a time score
If they hit 30 minutes, they write down 30/distance
The cut off for everyone is 30 minutes (unless they are close to 5k and want to see where the time lands)
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