ROWING WOD 1.12.17

A. Warmup- 1000m Row EMOM 5 Wallballs

B. 10 Minutes SMR and Stretching

C. 1 Minute Rowing Ladder

1 min ladder begins with 1 minute rowing and 1 minute rest.  The rest decreases by 10 seconds after the first minute of rest.  So it goes 1:1, 1:50, 1:40,.. 1:10 then back up 1:20 until you finish with 1 minute rowing and 1 minute rest.

D. Cooldown- 800m Run at 5k Pace

E. ROMWOD