For the last few weeks, we have been doing some 2,000 meter rows with extra fun thrown in at the top of the minute.
This week, we will try wall ball shots.  First, move your rowers so you are close – transitions will mean a lot here.
Second,  recommend 3 options for the amount of wall ball you shoot: 3, 5 or 7 every minute.
I think shooting 7 will be fun until minute 7 or so, then it might get a little interesting.

Workout of the Day
Strength/Skill
Back Squat
1 set of 10+, 70 of 1RM
Conditioning
Row 2,000m
At the top of every minute, perform 7 (or 5, or 3) Wallball Shots 20/14