9.22.24 WOD

3 Sets:

10 Plate Ceiling crunch
10 Leg lowers holding a post or weight behind your head
:30 side plank L
:30 Side plank R

Then…

Rowing Primer:
3X
2:00 Row
1:00 Rest
Increase Intensity Across Sets
ー
Main Set
8 X
500m/ 450m Row
1:30 Rest Between
Aim for consistency across your sets.
The intensity should build across, even though time should remain the same.