Wednesday’s WOD

Wednesday

L1

WOD
21-15-9
Push press 85/55
sit ups
front rack lunges

L2

skill
none

wod
30 min AMRAP
400m run
30 sit ups
20 HR push ups
10 burpee box jumps

concept 2 rowing wod:
Short
5000m with rate changes every 1000m: 22-24-26-28-24

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.

Medium
5 x 1500m / 2 min easy

Row five 1500 meter pieces. Row for two minutes at light pressure between each 1500.

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