2K Row...

Need the right mindset...

This is where we have rowed just a 2K before (HERE)

Mindset is NOT to go for a PR...Rather to "do the BEST we can today!"...
Major difference in that attitude!

Warm-Up
1:45 Light Row : 15s Mod. Row
5 Spidey & Reach each side
1:15 light Row : 15s Mod/Fast Row
5 Walkouts
45s light Row : 15s Fast Row
-------------------
2 Rnds
12 Superman Rocks
12 Abmat
12 Banded Good AM
12 Hollow Rocks
--------------
2K Primer
20s Light Row + 10s 2k Pace + 7 sec
20s Light Row + 10s 2k Pace + 3 sec
20s Light Row + 10s 2k Pace
20s Light Row + 10s 2K Pace - 5 sec

REST 3-4 min and GO!!!

2K Row for Time

ODD-OBJECT
3 Rnds (not for time)
5 min Recovery Bike
200m Sled Pull*
*SP should be tough but something you could pull for 400m if you NEEDED to...
Should NOT have to break the walk/pull of the sled during the 200...add or take-off as necessary

Lizzy ~ 8:40 [2:07(30) / 2:11.9(29) / 2:10.7(28) / 2:10.0 (29)]
Z.Wendt ~ 7:25.9 [1:50.8 (28) / 1:51.9 (28) / 1:51.9 (28) / 1:51.3 (31)]
tb ~ 7:15.0 [1:42.3 (28) / 1:51.9 (23) / 1:53.3 (23) / 1:47.5 (26)]

We gave our BEST effort for the day...&...
All PR's!!!
I did not even look at the meters/time till there was 600m left...only checked strokes per minute and tried to remain consistent with the pulls...