Thursday December 14, 2017

Warm Up
Line Drills-Long
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Rowing Biathlon
Athletes will start by rowing 5 calories. When they get off the rower, they will throw a light ball at a wall ball target from about 10 feet away. If you don’t dodgeball or targets, athletes can roll a wall ball to hit a foam roller. If they miss the target, they have to complete a 100 meter penalty lap before getting back on the rower. If they hit the target, they can hop right back on the rower for 5 calories. Play for anywhere between 6-8 minutes. Whoever has the most calories at the end is the winner.

Activation
Rowing Teaching 

WOD
Teams of 2
8RFT
400m Row
200m Med Ball Run (4 full laps in the gym)
​*Athlete will complete an entire round of the workout before the next athlete goes. Each athlete will complete 4 rounds.