Athletes Camp WOD: March 23, 2023

Rowing

10 rounds for time of:

500 m Row

Rest 1:30 mins between effort

Accessory Work

4 Rounds for Quality

100 ft. DB / KB Overhead + Front Rack Carry,

Hand Over Hand Sled Pull, pick load, 100 ft

25 Banded Face Pulls

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Mobility Work

Accumulate the following times/reps:

10 L/10 R Hip Complexes*

3 mins Seated Straddle Stretch

3 mins Thoracic Spine Foam Rolling

20 Prone PVC Sots Press

30 Hamstring Curls

30 L/30 R ATG Split Squats