Crossfit WOD “Row, Row, Row Your Boat”

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1000m Row
10:00 minute Rest
1000m Row

Not For Time:
3 sets of 10- 3 Hollow Body Rock + 1 Transition
3 sets of 5 Pike Pushups + 5 Pushups

 

 

 

Here’s a great little video on the importance of the hip swing to optimize rowing efficiency and increase connectivity to the rest of the movement.

Hope you enjoy!

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