Tyler and Machine Mike enjoy some lateral burpees

07/02/2010 WOD:

3 rounds for time

500 meter sprint row

Rest 3 mins between rounds

This is the “Fran” of the rowing world:  an all out sprint over a short period of time that leaves you writhing on the floor in agony!  Below is a video of Rob Smith pulling a world record 500 m time of 1:15.9 (which he subsequently broke).  Check out how smooth and controlled his pulls are-no chain slapping, no ass flying off the seat, no flailing.  Just ultra efficient and ultra powerful strokes.  Also watch the technique he uses at the start.  Good thing we added a new rower to the mix for you to practice.  3, 2, 1…enjoy!