ROW-WOD – 20190320
Mrz
20
Short
4 x 750m / 2 min easy
- Row four 750 meter pieces. Row for two minutes at light pressure between each 750.
Medium
8 x 3 min / 1 min easy
- Row eight 3 minute pieces. Row for one minute at light pressure between each piece.
Long
3 x 4000m rate change 22-24 / 5 min easy
- Row three 4000 meter pieces. In each piece change the rate every 1000m. The first 1000m @ 22 spm. Then 1000m @ 24 spm. 1000m @ 22 and 1000m @ 24. Row for five minutes at light pressure during the rest period.
