Warm Up

1:00 Row (focus on nice and easy 60-70% effort), partner does 10 Boot Strappers Swap
1:00 Row (focus on leg drive, have them row slower if they need to in order to get leg drive before the arms), partner does Toy Soldiers Swap

1:00 Row (focus on a quick return of the chain, tap and return), Partner does Inchworm walk Swap
1:00 Row (Introduce a sprint start, and settling into a leg drive with quick return), Partner does burpee broad jumps. Swap
1X 12 Calorie Row Sprint: (1 partner goes while one rests)
1X 10 Calorie Row Sprint : (1 partner goes while one rests)

WOD - 01/22/2018 - WOD

4 x 500 meter row sprints
*Rest as needed between efforts.
**The score is the fastest sprint effort.

Accessory - 01/22/2018 - Accessory

3 Rounds NOT for time
12 Bent Over Dumbbell Rows
24 Band Pull Aparts
30 second Upper Back Roll (hold dumbbell on the chest)