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Its been a long time since I hit the rower so I decided to follow the .com WOD today which was row 5km.

warmup 
shuttle runs, up + down the gym and some mobility drills

strength 
5 pistols each leg
5 weighted pullups-35lbs
5 ring dips
3 rounds.

I went though these rounds quite slow just focussing on form etc. My balance in my right leg is a lot worse than my left so I need to work on it a bit.
Pullups were good, 3 rounds of 5 was perfect.
Dips were by far the hardest, Im still very new to rings and dips are another one of my weaknesses (add it to the list)

WOD
row 5 km
Time = 19:51

I managed to get through this holding averaging a pace between 25 and 30 strokes per minute. I said to myself before hand that this is what I was aiming for so Im pretty happy about it. Sub 20 was also what I was aiming for so I held the tempo right where I needed it the whole way and sprinted the last 100.

The rower was humbling as always.