ROW-WOD – 20190427
Apr
27
Short
20 minutes
- Row a single 20 minute piece. Aim for a consistent pace throughout.
Medium
28 minutes with rate increase
- Row a single 28 minute piece. Row the first seven minutes @ 18 spm. Then six minutes @ 20 spm, five @ 22, four @ 24, three @ 26, two @ 28 and one @ 30.
Long
5 x 3000m / 3 min easy
- Row five 3000 meter pieces. Row for three minutes at light pressure between each piece.
