ROWING WOD 11.22.16

A. Warmup- 800m Run at 5k Pace

B. 10 Minutes SMR and Stretching

C. 3000m Row with spm (strokes per minute) rate changes every 1000m

22 spm-26 spm-22 spm

D. Cooldown- 800m Run at 5k Pace

E. ROMWOD