WOD
"Thunderbird"
For Time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Single Arm Dumbbell Push Press 50#/35#
5-4-3-2-1
Rope Climbs (Scale 15-12-9-6-3 Strict Pull Ups)

Row Warm Up
After the metcon, athletes should rest 5+ minutes before preparing for the Row Challenge. Bring the rowers out when ready and dial in your pacing.
Row Workout Prep:
3 sets of 30-second Row
- Set: Easy-Moderate (65%)
- Set 2: Moderate (75%)
- Set 3: Moderate-Fast (this should be your planned workout pace)
Rest 30-60 seconds between sets
Notes:
Remember, this is a 1000m (M/F). Start at a moderate-aggressive pace (80%+) and aim to ramp it up in the final 200m. Don't sell out early only to fall back and end with negative pacing.

Accessory
Finisher: 1000m Row Time Trial
Row 1000m for time
Concept2 is holding a worldwide virtual sprint challenge. Race 1,000m on the Concept2 Rower and enter your time in their Online Logbook by March 11th at 8 AM EST. See how you rank worldwide! More information can be found here: https://log.concept2.com/challenges/indoor-sprints