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at CFN looks like...

Warm Up
5 minutes - break a sweat

Partner Medball Warm Up

Spealler

Strength/Skill
Spend 15-20 minutes on rowing drills with a focus on an engaged upper body and good leg drive

-Row 100 m with just arms 
-Row 100 m with just legs
-Row 100 m practicing the mechanics in pieces
-Row 100 m smoothing out the mechanics
-Row 100 m at higher effort with your improved mechanics

WOD
19.6 - Rowing and Nerf Gun Biathalon

30 minutes with a team of 3-4, row max meters and hit max targets

How this works:

-1 person rows for 3 minutes, then a new partner starts rowing - switch on the rower every 3 mins
- person that just finished the row approaches the targets and gets 6 shots to hit 3 targets
*Penalty for missing target 1: 1 round of Cindy (5 pull ups, 10 push ups, 15 squats)
** Penalty for missing target 2: 10 burpees
***Penalty for missing target 3: 200 m run

 



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