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