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ROW-WOD – 20190418

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  • ROW-WOD –...

Short
3 x 1000m / 1 min easy

  • Row three 1000 meter pieces. Row for one minute at light pressure between each 1000.

Medium
4 x 6 min / 3 min easy

  • Row four 6 minute pieces. Row for three minutes at light pressure between each piece.

Long
5 x 10 min with rate increase / 4 min easy

  • Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period.
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