We're rowing! I know there are only 2 rowers in the gym, so try to work out with a group so you can all rotate through. I will be going down some time in the morning, so let me know if you wanna join.
Here's a quick video on rowing technique from Brian Mackenzie of Crossfit Endurance. Like he says, focusing on loading through your hips and keeping your spine straight is of the utmost important. Rowing is just like doing a deadlift or a power clean!
Warmup:
Easy 500m row with no straps and the damper on 1-2
Hip Mobility Drills
Pick a movement you suck at and practice some reps with it
WOD:
4 times-
500m row
Rest 3:00 between efforts
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