A) 1000m warm up:
B) 7 rounds on the rower:
– 500m Easy
– 100m Very Hard
– Rest 1:00
The goal here is to hit the Rx numbers for the 100 of each round. (Join us on Wodfollow and get your specific Gear pacing.) There should be no variance from round to round. To get better at knowing your pace “feeling” do the last 6 rounds blind to the monitor, have a friend help. Do 1 burpee for every 1 second off your pace (faster or slower). Your goal is to do less than 3 burpees.
C) 500m cool down