Training at 10a
30/30 Row - slightly faster pace than week 1
Row 30 secs @ 85% - slightly faster pace than 2 weeks ago (which was 2:05 ish)
Row 30 secs @ 50%
x 20 sets
Becca and I did a watts trial to try to find a way to accurately gauge 85% for this workout and for subsequent workouts. My average wattage (which included the 50% recovery) was 107, 4053 total meters rowed, 25 strokes/ minute. This translated to average pace (including 50% recovery) of 2:28.8.
Gymnastics skill work of your choice
Worked on L-sits, and bar muscle ups.