Crossfit WOD "Row, Row, Row Your Boat"

1000m Row10:00 minute Rest 1000m Row

Not For Time: 3 sets of 10- 3 Hollow Body Rock + 1 Transition 3 sets of 5 Pike Pushups + 5 Pushups




Here's a great little video on the importance of the hip swing to optimize rowing efficiency and increase connectivity to the rest of the movement.

Hope you enjoy!