Skill: Rowing Efficiency
Everyone sprints a 100 m. row to warm up

WOD: On Your Back, Maggot!!!!

200m run
15 pushups (Chest Slap)
100 m sprint row

200m run
15 elevated pushups (forehead to ground)
100m sprint row

200m run
15 inverted row
100m sprint row

200m run
15 chin ups
100m sprint row

TRAVEL WOD:
“Tabata” – 8 rounds, 20 seconds of work/ 10 seconds of rest
Tabata Squats

– then –

Tabata Sit Ups