WARM UP
500m row (250 slow / 250 moderate to fast)
Take note of your final 250 pace. This should be at your normal workout pace.
2 Rounds
15 Reverse Hypers
16 Box Step Overs
Dynamic Stretch
WOD
5x1000m row repeats
2 minute rest between rounds
Athletes will enter the workout
on the rower using the “”Custom Workouts”” setting.
Athlete will set the pace boat to move
at the pace they noted on the second 250m in warmup.
Athlete will allow pace boat
a 5 second head start for each round.
The goal is to catch your pace boat every round.
