CrossFit WOD – 9/29/16

Metcon (8 Rounds for distance)

Rowing Power Drill

45:15 x3

Rest 2 min

2 Rounds

Session 1

R1: S/m less than 22

R2: S/m less than 24

R3: S/m less Than 26

R4: s/m less than 28

Session 2

R1&2 s/m greater than 26

R3&4 s/m greater than 28
*This teaches you awareness of your pace and abilities on the rower.

**S/m = Strokes per Minute- how man times in one minute the you travel back and forth on the arm of the rower. It can be located on the bottom left corner of the rowers display.