"ROW, ROW, ROW Your Boat"

EQUIP: Rower, Barbell (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

WARM-UP:

*Active Stretch, then:

*400m Run

*1-2-3-4-5 Inchworm + Push-Up Count-Up

*10 x PVC Pass Through

*10 x PVC Push Press

*10 x PVC Behind-the-Neck Push Press

*10 x Push Press (loaded bar)(may slowly warm-up to WOD weight, if necessary)

*10 x Behind-the-Neck Push Press

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CROSSFIT MAYHEM WOD from 2/22/14 (adapted):

For Time -

*1000m Row

*30 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*900m Row

*27 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*800m Row

*24 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*700m Row

*21 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*600m Row

*18 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*500m Row

*15 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*400m Row

*12 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*300m Row

*9 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*200m Row

*6 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*100m Row

*3 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

NOTES:

Half of class starts w/ 30 S2OH; other half of class starts w/ 1000m Row

While waiting for a rower to become available: all participants must form a single file line behind the rowers or inside the gym (to keep track of who has 1st, 2nd, 3rd, etc. dibs).  Must Hold Plank (elbow or hands) while in line; if you drop/ rest at all, you fall back in line by 1 place.