Warm-Up:
Run 200m
20 Inchworms
Then… Review Rowing Technique
WOD:
I. Row 2k Time Trial
II. 5 Minutes in Pike Stretch
Scaling Levels for all abilities will be provided by your coach.
Competitors:
Hit The WOD
*Athletes must be cleared by the coaching staff in order to follow the Competitors Program. Please contact [email protected] for more information.
ACF Endurance Team:
Short Interval-
3-7 intervals of:
500m
*1 minute rest between intervals
Long Interval-
2-4 intervals of:
1 mile
*Rest 5 minutes between intervals; hold 5-10 seconds
Time Trial/Tempo
3 intervals of:
5K at 10K Time Trial pace
*5-10 minutes rest between intervals; hold with 2-3 minutes