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10:30 - 14:00

ROW-WOD – 20190419

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Short
6 x 500m / 2 min easy

  • Row six 500 meter pieces. Row for two minutes at light pressure between each 500.

Medium
10,000m with rate changes every 2000m: 24-22-24-26-24

  • Row a 10,000 meter piece at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 24 spm, 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, and 2000 meters @ 24 spm.

Long
4 x 5000m / 3 min easy

  • Row four 5000 meter pieces. Row for three minutes at light pressure between each piece.
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