7/27/17 – "Carpet shark"

Group Warm up 

Group Mobility 


WOD ( Workout of the Day ) 

"Carpet shark" 

Rowing @ 75% effort. Target stroke rate 26 -31. 

1 minute row – 1 minute rest 

2 minute row – 2 minute rest 

3 minute row – 3 minute rest 

4 minute row – 4 minute rest 

5 minute row – 5 minute rest 

4 minute row – 4 minute rest 

3 minute row – 3 minute rest 

2 minute row – 2 minute rest 

1 minute row – 1 minute rest 

* Score is total meters rowed throughout the workout. Goal is to work at a sub maximal  pace through the intervals. Try to maintain the desired stroke rate throughout. 

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