Rowing WOD 5/23/14: 4RFT – 10 Tuck Jumps, 200m Run, 300m Row – Post Time

Rowing WOD:

Bonus points if you do it with a smile!

4 Rounds For Time:

10 Tuck Jumps

200m Run

300m Row

Fire it UP!!! It’s Friday and it’s time to get after the weekend!  I hope you all had a good week and you’re ready to go into the weekend strong.  Tomorrow we have our first 1k test of the summer.

Today’s Rowing WOD is an opportunity to dial in the splits and game plan you’d like to execute tomorrow.  The tuck jumps will get your adrenaline going and simulate the first 10 strokes of the start.  Focus on breathing and being consistent with your pace for the 200m run.  When you get on the erg be prepared mentally with a positive mental cue and a split you plan to hold.  The first round should be performed like the start of your 1k.  The second and third round should be performed like the middle of the race.  The last 300m piece should be rowed at negative splits like your sprint.

Move well, have some fun, and get ready for the weekend!  It’s FRIDAY!!!

Post time and 1k goal to comments.

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