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.
