This is our very first rowing WOD at CFH. Like all things we do, there is a right way and a jacked up way to do it. Take a second and watch this video, it will go a long way in helping your technique today. Rowing Technique.
Mike Salo does a 5:20 for Jackie
WOD
“Jackie”
1000 M Row
50 Barbell Thrusters (45# -for male and female)
30 Pull ups
-For Time-
Skill WOD
A1) 8-12 GHD Back Extensions x 5
(depending on how spent you are from Jackie you have the option of doing between 8-12 back extensions)
A2) 8 Box Jumps x 5
(jump on a box higher than you would in a WOD. Use plates to get the height of the box higher)
