ROW-WOD – 20190428
Apr
28
Short
1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy
- Row five intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.
Medium
4 x 8 min / 2 min easy
- Row four 8 minute pieces. Row for two minutes at light pressure between each piece.
Long
2 x 21 min with rate increase / 4 min easy
- Row two 21 minute pieces. Row the first six minutes @ 20 spm. Then five minutes @ 22 spm, four @ 24, three @ 26, two @ 28 and one @ 30. Row for four minutes at light pressure between each piece.
