Rowing

Rowing at CF906 while I wait for my Sweetie to arrive. 

Gym Warmup 2

Rowing WOD inspired by ucanrow2:

http://vimeo.com/42020051

For technique:

Butterfly row

100m arms

200m arms/hips

300m 1/4 slide

400m 1/2 slide

500m 3/4 slide

600m full stroke

500m 3/4

400m 1/2

300m 1/4

200m arms/hips

100m arms

Butterfly

Stretch

Couch stretch

Thoracic openers

CW: I don't think I got the math right at the full stroke. Still a good workout. 

3614m 

18:39.5 

2:34.8/500m avg

Get the hip closure (as opposed to leaning the back forward) soon enough felt like the biggest hole in my technique. Next time alternate arms/hips with the longer strokes. 

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