Focus:
Rowing Drills
3 x 30s of each movement
arms & back only
Leg & hip
1/4 pull
full
WOD: 25 minutes
Endurance
7 Rounds – Row
300m,(100 easy) 200m, (100 easy) 100m (hard)
1min rest between rounds (after 100m hard effort)
Total: 5600m
Finisher
800m Run
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