9 October 2013; “Charles River Regatta…”

Warm-up: Row 500m

Skill: Rowing Form Dissected

WOD: Rowing Intervals

5x500m Row for time

Rest three to five minutes between efforts

Advanced WOD: Keep every Row under 1:40 for Men, 2:00 for Women, off the clock Admin, perform 5 Burpees immediately upon dismounting the rower

10-9-2013  ALL