7/19 Whole Life Wednesday

You can't hide from the erg:-)
It's Whole Life Wednesday! That means we have a new weekly lifestyle challenge. This week's challenge is to RSVP for your next 3-4 CrossFit or YogaFit classes. Look at your schedule for the next week. Choose the dates and times you think it's most probable that you will make it to class. Sign into your Front Desk HQ account and enroll in classes. It's that easy! Enrolling (RSVP) in classes ensures your spot in class. It helps the coaches plan their warm-up and mobility work. It helps keep you accountable to yourself and your fitness. Good luck!
Today's Workout 
​As long as possible (ALAP):

Level I
row sub 1:45/2:00
Rest 3 minutes 
ALAP row sub 1:50/2:05
Rest 3 minutes 
ALAP row sub 1:55/2:10
Rest 3 minutes 
ALAP row sub 1:50/2:05
Rest 3 minutes 
ALAP row sub 1:45/2:00

Level II
row sub 1:35/1:50 
Rest 3 minutes
ALAP row sub 1:40/1:55
Rest 3 minutes
ALAP row sub 1:45/2:00
Rest 3 minutes
ALAP row sub 1:40/1:55
Rest 3 minutes
ALAP row sub 1:35/1:50

As Prescribed
row sub 1:25/1:45
Rest 3 minutes
ALAP row sub 1:30/1:50
Rest 3 minutes
ALAP row sub 1:35/1:55
Rest 3 minutes
ALAP row sub 1:30/1:50
Rest 3 minutes
ALAP row sub 1:25/1:45

WOD Notes
The 500-m pace you choose is intended to be maintained for 0:20-1:30, depending on your rowing ability. Use this as a guide for choosing an appropriate pace for each round. It will take a few strokes to get up to speed. Use a race start. Timing starts on the first pull and, once you are up to speed, stops if you drop below :02 of your intended pace.