Performance Fitness Rowing WOD 12.5.13

By Posted in - Rowing WODs on December 4th, 2013 0 Comments

Row 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:
1000 meters @ 22 strokes per minute (spm)
1000 meters @ 24 spm
1000 meters @ 26 spm
1000 meters @ 28 spm
1000 meters @ 24 spm

Rest 3′

4x750m / 2 min easy
Row four 750 meter pieces. Row for two minutes at light pressure between each 750m.

8′ AMRAP
12 Clap Pushups
24 Alt Lunge Jumps

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