WOD NOTES:
The score will be your average of 4 sets.
Today’s effort should be between 80-90% for a good total.
Rowing prep drills:
10 legs only
10 with pauses
10 full strokes
Speed start practice
3 sets:
5 Speed strokes
Then…
10 Strokes at your goal split and spm
All Levels
4 x 500 m row
Rest 3 minutes between sets
