Warmup:

10 Pulls on Rower (EZ pace)

10 Pulls @ 15-20 strokes per min

10 Pulls @ 20-25 strokes per min

10 Pulls @ 25-30 strokes per min

10 Pull on Rower (choose pace)

Then…

5 Rounds of “Rowling” – see video below, courtesy of  Train FTW.  Penalty move for all rounds – Burpees

WOD:

5 Rounds For Total Distance:

:20 Row

– Rest :40

:30 Row

– Rest :30

:40 Row

– Rest :20

:50 Row

– Rest :10

1:00 Row

– Rest 1:00

Score = Total Meters Rowed

Video courtesy of Kristi Eramo O’Connell.

In our 5K Row technique work, our goal in today’s rowing intervals is to start with faster rowing in the shorter intervals and then lengthen out your stroke as the intervals get longer.

Scaling Options:

No rower available -> Echo Bike for Cals

Cool Down:

Kneeling lat stretch – 1 Min per side

Banded hamstring stretch – 1 Min per side