Workout of the Day

11092019

Warm-up
Warm-up
Row for 5 mins (Slow pace)

Specific warm up
Warm-up
"Rate Builds"
Perform 4 full pace 100m row,
*Rest as needed between rounds.

Workout of the day
Metcon (Time)
4 rounds for time of:

Row 500 meters
Rest 3 minutes

Scaling options
Warm-up
Row 500 meters: Run/ Air bike.

Goal
Warm-up
Try to go faster every round.

Cool Down
Warm-up
10 min cool down: foam roll