ROW-WOD – 20190417
Apr
17
Short
5000m with rate changes every 1000m: 24-26-28-26-24
- Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, 1000 meters @ 26 spm, and 1000 meters @ 24 spm.
Medium
6 x 4 min / 2 min easy
- Row six 4 minute pieces. Row for two minutes at light pressure between each piece.
Long
4 x 15 min / 4 min easy
- Row four 15 minute pieces. Row for four minutes at light pressure between each piece.
