WOD NOTES
Today’s workout will test your power and endurance.
Row hard and keep it efficient, this is not a max effort.
Record your average SPM so we can evaluate your efficiency.
You will have 2 scores:
example 1:35 @28 SPM / 85 reps @16kg
Fitness
Row warmup
1000m
Every 250m increase your SPM
20/22/24/26+
10 minutes
Kettle bell technique work lead by your trainer
Start the clock
500 m row
At 5 minutes on the clock
Start
5 minute AMRAP
KB Snatches
Performance
Row warmup
1000m
Every 250m increase your SPM
20/22/24/26+
10 minutes
Kettle bell technique work lead by your trainer
Start the clock
500 m row
At 5 minutes on the clock
Start
5 minute AMRAP
KB Snatches 20/16
