Rowing WOD 7/4:

“America!”

250m Row, 200m Run

500m Row, 400m Run

1k Row, 800m Run

Before celebrating with barbecues and fireworks, crush this Rowing WOD for America!

Do you have a strategy for your running and rowing?  Do you know your standard times for the various distances seen in many WODs?  Here’s a chance to work on both.  For today’s Rowing WOD use the undefined rest function on your Performance Monitor so that at the end you not only have the overall time, but individual times for each distance and discipline.  It will be nice to have an idea of what you’re capable of for each distance during a WOD, especially when it comes to planning for a competition.

Post your overall time and individual times to comments.