Crossfit WOD - "Hand Bag and Midline"

"HAND BAG"For Time: 50/35 Calorie Bike/Row 100 Double-Unders 800 Meter Wreckbag Run (50/35) 100 Double-Unders 50/35 Calorie Bike/Row

Midline Cash Out 25 GHD Sit-Ups 50 AbMat Sit-Ups 200M Meter Sled Drag (3/4 bodyweight loaded)

A tough workout beginning and ending with a long row. The way you start your row may be the difference in how smoothly your row goes. Here is a start sprint technique by Coach Shane Farmer that may help in getting your rower up to speed without crushing yourself early on.