Crossfit WOD – “Open Water”

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Wendler Week 3 Back Squat
75%x5
85%x3
95%x1+

“Open Water”
AMRAP 13:
55/40 Calorie Row
55 Thrusters
55 Pull-ups
55 HSPU

                      

When rowing for long distances or even high cals it is important to maintain proper position and mind body connection throughout the duration of the row. Mastering the 4 positions on the rower can go a long way in enhancing your ability to maintain good rowing posture. Efficiency, Power, and Endurance on the rower are not possible without mastery of the 4 positions. Here’s a video from Dark Horse Rowing reviewing the 4 positions of rowing.

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