(Mental Toughness / Metabolic Conditioning)
Warm-up (15 min)…
WOD
5K Row for Time
For pacing purposes:
A.1:55/500m pace = 19:10 time
A.2 min/500m pace = 20:00 time
A.2:15/500m pace = 22:30 time
Pace Calculator:
(http://www.concept2.com/…/train…/calculators/pace-calculator)
Post WOD
Use the remaining time to work with your coach on a skill of choice.