Group Warm up
Group Mobility
WOD ( Workout of the Day )
Rowing intervals for total time including rest
500/400m Row
Rest 1 minute
1,000/800m Row
Rest 2 minutes
1,500/1,200m Row
Rest 3 minutes
2,000/1,600m Row
Optional post wod – Mobility or 3 x 3 rope climbs rest 90 seconds between rounds.
