12.13.17: Rowing WOD
/A. Warmup:
a) 500m Row at 75%
b) 10 Big Pulls
B. Core Work:
a) 4 Rounds of 1 minute plank hold with 30 seconds rest
b) 50 Crucifix Situps
c) 25 Pushups
C. Rowing WOD:
4 Rounds
500m Sprint
Rest 3 mins in between each round
*Record time after each round*
D. Cooldown: 1000m Row at 75% of warmup pace or 800m Run
E. ROMWOD