Rowing WOD 8/29:

3 Rounds For Time

1k Row

4min Rest*

*During Rest – Perform 3 Rounds of Cindy*

• 5 Pull Ups

• 10 Push Ups

• 15 Air Squats

Today’s Rowing WOD is a beautiful combination of rowing, fitness, and mental toughness.  As we get prepped for our assessment week, today is a great opportunity to practice holding a consistent stroke rating and split for the whole race.  Your goal should be to hold a pace of about 2k+2 for all three pieces at a stroke rating of 28-32 s/m.

Set your monitors for intervals distance with 1,000 meters and 4 minutes of rest.  During the rest perform three rounds of Cindy.  Be efficient in your movement and keep a solid midline.  The faster you get through Cindy the more rest you’ll have to gather yourself mentally and attack the next 1k.  As you get fatigued stay positive and practice mental strength.  Focus on breathing, hitting your numbers, and pumping yourself up.  It’s only three rounds so get after it!

Post your overall time and splits for each 1k to comments.