OVERVIEW
Today’s WOD focuses on rowing intervals and recovery. There are 10 rounds in total, each one for time - your score will be your slowest round. Each round consists of 50, 100, and 250 meter SPRINTS. We will keep our rest equal to work time during each round, but rest as needed before beginning the next round. Skill work will focus on fast starts, reaching race pace by our 5th pull.
WARM-UP
Mobility/Activation
Hamstring roll x 1 min each
Walking lunges w/ ankle stretch x 2 lengths
Ring rows w/ pause at chest x 10
Warmup
2 min. Row, focus on smooth mechanics
5 Pull starts
Tempo work - Stroke speed vs. Boat speed
WOD
10 Rounds
50m Row
100m Row
250m Row
Rest as needed
*Equal work/rest on each row distance
COOL DOWN
Quad & hamstring stretch
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