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ROW-WOD – 20190409

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  • ROW-WOD –...

Short
2 x 2000m rate increase / 4 min easy

  • Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.

Medium
3 x 8 min / 4 min easy

  • Row three 8 minute pieces. Row for four minutes at light pressure between each piece.

Long
4 x 3000m / 4 min easy

  • Row four 3000 meter pieces. Row for four minutes at light pressure between each piece.
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