Pacing The Long Row
Tuesday November 7, 2017
Focus: 20 mins
NOTE: Classes with over 10 people will split. Half will start with the ROW and half the strength and then switch. The class Caps at 20, please be sure to sign in. If the class is full and you did not sign in you will have options but Rowing will not be available.
85% is plus reps
super-set each working set with 20 -30 sec hollow body holds
Classes over 10 people you may do accessory work that will be assigned by the coach if you are finished the Sh. press and would like more work before the row or end of class.
Workout Of the Day:
20 Min Max Distance Row – Score total meters
4200 m Plus
3200 m Plus
Check back each night at 8pm for the next days WOD