Crossfit WOD - "Boat Race"
On the Minute x 9:
Minute 1 – 40% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 30% of Max Set
Repeat this process for three total rounds (9 Minutes total).
3 Rounds: Row 500 Meters Run 400 Meters Rest 3:00 between rounds.
Compare to Aug 2014
All gas with a little brake! This one was about finding an above average pace on the row and run. Easier said then done but CFF you crushed it and everyone did a great job falling into the intended time domain. If you ever wondered how to improve your rowing pace here is a video from collegiate rower Shane Farmer.