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ROW-WOD – 20190313

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  • ROW-WOD –...

Short
3 x 750m / 1 min easy

  • Row three 750 meter pieces. Row for one minute at light pressure between each 750.

Medium
3 x 1500m / 3 min easy

  • Row three 1500 meter pieces. Row for three minutes at light pressure between each 1500.

Long
3 x 4000m rate change 24-26 / 5 min easy

  • Row three 4000 meter pieces. In each piece change the rate every 1000m. Row the first 1000m @ 24 spm. Then 1000m @ 26 spm. 1000m @ 24 and 1000m @ 26. Row for five minutes at light pressure during the rest period.
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