A. Prep for WOD
prep for 2k row
in teams of 2 work to find your ideal rowing speed for 2 k
each partner to work for 4 min on the rower
B. Conditioning (if you do not have rower, do a pre core tabata before row test)
For time
Row 2000m ( alternative: ski)
(note results)
C. Pre / Post Row Tabata
Tabata, each for 3 min, 6×20:10
hanging tuck hold (3min)
superman hold (3min)
russian twists (3min)
banded face pulls (3min)