ROW-WOD – 20190425
Apr
25
Short
5000m with rate changes every 1000m: 22-24-26-28-24
- Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.
Medium
4 x 2000m / 2 min easy
- Row four 2000 meter pieces. Row for two minutes at light pressure between each 2000.
Long
2 x 10,000m / 2 min easy
- Row two 10,000 meter pieces. Row for two minutes at light pressure between each piece.
