1. Warm-up/mobilise
2. Skills
Rowing Technique
3. WOD
For time
In teams of 3 or 4
row 1200 per person
(i.e. if 3 people 3x1200 = 3600m or if 4 - 4800 )
Taking turns each person will complete 20 pulls only then swap to the next person until the full distance is completed
4. Recovery