For Time …
500m Row, 5 Medball Cleans (20/14*)
400m Row, 10 Medballl Cleans
300m Row, 15 Medball Cleans
200m Row, 20 Medball Cleans
100m Row, 25 Medball Cleans
The ability to work at high intensity depends largely on mechanics and consistency. If your rowing is smooth and efficient you should be able to push this Rowing WOD and hold sub-2k pace for every piece. A good goal might be to hold your 2k split for every piece or negative split so that each piece is one split second faster. Same goes for the medicine ball cleans. If you can focus on using the legs and hips to move the ball, then your arms will remain loose and fluid providing a greater efficiency of movement. This will allow you to push the pace and go unbroken for every round. Try to only pause for brief breaks in between exercises if you have to.
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