For Time …
Row 2k (@5k-1 Pace);
Then 5 Rounds of …
10 Overhead Squats w/ Empty Barbell
10 GH Sit Ups to Parallel (sub w/ abmat sit ups or v-ups);
Then Row 2k (@5k+3 Pace)
When rowing longer distances like 4k to 10k it helps to have a game plan. Usually that game plan is to negative split. Row the first thousand meters at an easy pace and then start to chip away and push harder through the middle and the end. That plan doesn’t always work, but if you can find a way to be mentally strong and clear your head as if each 2k is a whole new race than there’s a chance you’ll get it done with a negative split.
Today’s Rowing WOD is a beast and a game plan will definitely be required. A great goal would be to hold the same split for the first 2k and the last 2k. That being said, there is a lot of work in the middle that will tax the arms and core. Your ability to transfer power from feet to hands will be challenged at the start of your second 2k. When you first start rowing again try to focus on power from the legs until your body and arms come back to normal. If every muscle in your body is obliterated then just focus on being smooth and efficient with your technique and energy use. If you can, mentally reset for the second 2k and hold a pace of 5k+3.
Post your overall time and average split for each 2k to comments.