Agility and Skill Drills
Agility ladder drill
Rowing skill drills
5 rounds of the following:
3 minutes of rowing
3 minutes of rest
Strokes/minute average goals for each of the five intervals:
Men: 16/20/24/28/32 Women: 20/24/28/32/36
After-Hour Accessory Exercise
Balance: Spend 5-8 minutes practicing single-leg balance.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Wear tall socks/shin/skins/etc for rope climbs. No other special prep work required.