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Rowing is a major component to today's workout. That being the case, I thought I'd post the following video which shows some of the common flaws on the Concept II (C2) rower. The video is brought to us by C2 http://www.concept2.com/ and the fine folks of CrossFit http://www.crossfit.com/.



It is for time and it will hurt. The good news, once you've completed the first round, you're half way done!

Warm-up:
10 minutes rowing (strapless)
PVC thrusters x20 x3

Workout:
For time:
Row 2K
50 Wall-ball shots, 20 pound ball*

Row 1K
35 Wall-ball shots, 20 pound ball*

Row 500 meters
20 Wall-ball shots, 20 pound ball*

*For those without access to a 20 lbs medicine ball, 45 lbs thrusters is the sub.


JB during the 2000M row...note the medicine balls in the background awaiting his arrival.