Rowing WOD 7/18:
Renegade Benchmark
3 Rounds For Time
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing. Today’s assessment is a way to test your abilities in both. It should give you an idea of your work capacity in the 12-15 minute range. Try to row each 500m piece at a consistent pace to stay fresh for the other movements.
Post your time and strategy to comments. What stroke rating and 500m split did you try to maintain?
Rowing WOD Demo with Renegade Rowing:
Renegade Rowing 
I just found your site, really incredible thanks for the all the effort.
Hopefully some folks will post their times so I can know what to shoot for.
You’re welcome James! I’ve had athletes at CrossFit Boston do this in around 20 minutes. It all depends on where you’re at in your fitness and what movements hinder you.
Enjoy! – Coach Pat