ROWING WOD 2.1.17

A. Warmup- 1) 500m Row

                    2) 10 Big Pull Drills

                   3) 5 x 100m Row with 1 Minute Rest

B. 10 Minutes SMR and Stretching

C.  4 x Row 250m with rest 1 minute rest in between each

     Rest 4 Minutes

     2 x Row 500m with 2 minutes rest in between each

     Rest 4 Minutes

     1 x Row 1000m

D. Cooldown- 5 x 100m Blind Rowing with Burpee Penalties

E. ROMWOD