October 3rd, 2012 
Dan A So what do I need? Relaxed arms, an engaged core and drive with your legs. If this sounds similar to the cues you hear during our Olympic lifts, you’re right! We don’t bring down the rowers all that often but if you take the cues we use during Olympic lifting days and apply them to your rowing, you will be faster.
SKILL/STRENGTH
HSPU
WOD
500m Row
5 Rounds. 1/1 Rest.
TIMES and SCORES
COMPARE TO June 21, 2012
Posted in 
Tags: 
This is one workout that if I had known it was coming, I might not have shown up! But once its over, it feels so good and I’m glad I did it.
I agree with Nancy B completely!!
If I’m crunched for time in the AM & want to run long or blast the CFE S/C WOD, then my go to is 2 Tbsp of amolnd butter w/ 2 Tbsp of Honey & 1 Tbsp Coconut oil washed down with 8-12 oz water. Give it a few mins to settle, then go hog wild! Play with these ratios tho, they’re not always perfect for everyone.