IN HOUSE ROWING COMP
AVG Watts Percentage of your weight
40 on 20 off 7 mintutes
Wod 2 Row / weights
500m row 25 cleans 95/65
400m row 15 cleans 115/75
300m row 8 cleans 135/95
Wod3 Row / Bodyweight
10 cal Row 10 burpees over rower
20 cal Row 20 Box jumps
30 cal Row 30 burpee box jumps
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