ROW-WOD – 20190304
Mrz
04
Short
4 x 750m / 1 min easy
- Row four 750 meter pieces. Row for one minute at light pressure between each 750.
Medium
6 x 4 min / 3 min easy
- Row six 4 minute pieces. Row for three minutes at light pressure between each piece.
Long
5 x 2000m rate increase 22-28 / 2 min easy
- Row five 2000 meter pieces. In each piece, row the first 1000m @ 22 spm. Then 500m @ 24 spm, 250m @ 26 and 250m @ 28. Row for two minutes at light pressure during the rest period.
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