Friday WOD 20-12-19
December 19th, 2019
Friday WOD 20-12-19
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Thank you: https://www.crossfit.com
[Bike Erg Conditioning] (Mondays / Wednesdays / Fridays)
1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy
Ride five intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.
Thank You:https: https://www.concept2.com/indoor-rowers/training/wod
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