Warm up 

Rowing technique #1

2-minute row

Understanding power in stroke (Sticky catch drill)

Push 

Pry

Reach

Rock

Roll

Full stroke

2-minute row

Skill

Movement standards and modifications

WOD

3 rounds for time:

500m row

50 jump lunges

KB Warm Up #1

Banded pull aparts + hitchhikers, 20 reps

3x (coach's choice on reps)

KB around the world

Russian swing

Double-tap

H2H swings

Release

Wallball substitute

Skill

KB complex

KB snatch/ single arm OH reverse lunges/ wind mill/ single arm shoulder to OH/ TGD/ single arm floor press/ TGU

WOD

4 rounds for time:

(L) 3 consecutive of the same movement KB snatch complex each movement

(R) same

NOTE- KB complex

3 KB snatch/ 3 single arm OH reverse lunges/ 3 wind mill/ 4 single arm shoulder to OH/ *1 TGD/ 3 single arm floor press/ *1 TGU

Paul

5 Rounds for time of:

50 Double-Unders

35 Knees-To-Elbows

20-yard Overhead Barbell Walk w/125# m/185#

Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married to Lisa Esposito.

Aerobic Warm Up #2

3 consecutive rounds

30 seconds no break

-Prisoner step-ups

-Mountain climbers or sliders

-Flutter kicks

-Pop squats

-Butt kicks

-Skater jumps

Then...

3 rounds of:

(5 steps forward and back)

-Sampson

-Knee hugs

-Dynamic walk

-Walking pigeon

Skill

Movements and modifications 

WOD

12x 

30:30

Cardio #1

Mountain climbers 

(Cardio #1- your choice: treadmill, row, jump rope, jumping jacks, bike)