12.11.17: Rowing WOD

A. Warmup:

a) 500m Row at 75%

b) 10 Big Pulls

B. Core Work:

a) 3 Rounds of 1 minute plank hold with 30 seconds rest

b) 50 Ab Mat Situps

C. Rowing WOD:

6 Rounds of 2 minutes on with 1 minute rest

*Record Meters after each round*

D. Cooldown: 1000m Row at 75% of warmup pace

E. ROMWOD