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ROW-WOD – 20190417

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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.
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