10x100m, alternating with a partner. The goal is to make your rower stop right at 100m. For every meter over or under the 100m mark, there is a penalty. For example if your rower stops at 105 your score for that round is 5, and you will complete 5 per side Plank Toe Taps. Your final score is the sum of meters rower over or under 100 for the 10 rounds!
Accumulate 10 reps, flowing back and forth and taking a few seconds at end range in each position.
C. Specific Metcon
Spend 5-7 working on leg drive using a banded row drill: https://www.youtube.com/watch?v=ZmW2RG6wt1s
Partners split 500m row as desired, after each effort, partner must complete 8-10 AbMat Situps.
For time, w/partner
*after each effort, partner must complete 15 AbMat Situps
TC: 42 Minutes
5,000m Row, 5-10 AbMat Situps
Banded Chest Flys
3x 25 reps @ light band