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WOD - Aerobic Power - 3 Rounds of
Row 2K @ 90%
Rest 2 Mins between rounds
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Lift / Complex: 5 Attempts to find a Challenging Load
PC + 2 PP + FS + 2 THR
Rest 90 Seconds between efforts
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Extra Credit: Pendlay Row - 3 x 12-15 Reps
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Accessory: Ring Dips - 3 x Max Reps - rest 1 Min between attempts
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I've posted the video below a few times. Please watch again. The common errors and corrections and proper technique are all there.