Agility and Skill Drills

Agility ladder drill
Rowing skill drills
Parallette gymnastics

Monostructural Conditioning

5 rounds of the following:
Everyone:
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.

After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.

Before
Wear tall socks/shin/skins/etc for rope climbs. No other special prep work required.