WOD
Metcon (quality)
Row 2 x 2000m with increasing stroke rate.
Increase stroke rate by 2 strokes every 250m. Start with 20.
For example:
250m at 20 S/M
250m at 22 S/M
250m at 24 S/M
Etc.
10 min active rest between sets. Bike is preferred.
Accessory:
4-5 Rounds for quality and minimum rest:
8-12 Strict toes to bar, leg or knee raise
6/6 Turkish get up starts
6/6 Windmills
*Use moderate weight
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