Today’s Rowing WOD is an opportunity to use rowing as a warmup and cool down. The deadlifts are for power and speed on the drive.
Form and speed on the bar should be the focus in hopes of transferring power/skill to the boat. Push hard in the metcon and get that heart rate and breathing up. If you can do this on the water, do it! This practice should take no longer than 2 hours. Cut out some of the running/rowing if you’re strapped for time.
Post your load for the Deadlift, score for the metcon, and splits held for the rowing and running.
Rowing is a beautiful sport in that you create the resistance and determine how fast the boat moves. That being said, keep in mind that you get out what you put in for things like strength, conditioning, and Rowing.
Today’s focus is Strength, so get after those deadlifts and see what you’ve got for 8 reps. If you have time push it out with the Conditioning WOD and get fired up for the Games! They start later this week!