Row Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9”.

Record total meters, best/worst split.

15:00 minutes
3525 meters rowed (2:07.6 pace) @ 24s/m average
Best Split: 2:06.5
Worst Split: 2:08.2

Notes: Treated this as a recovery row. Aim to keep pace within 10 seconds of 2K pace (1:56.6).

Midline (Anterior)
30 GHD sit-ups
40 hollow rocks
50 straight leg sit-ups

Midline (Posterior)
4 rounds, every 2 minutes:
15 straight leg sit-ups
Time Remaining: d-ball hold (100)
*No rest between rounds - 8 minute running clock