Rowing WOD 8/22:

Complete For Time:

750m Row,

4 Rounds:

5 Deadlifts

5 Wall Climbs,

750m Row

Whether you’re picking up groceries off the floor, getting your body up off the floor, or taking a stroke during a race, you’re ability to transfer energy from your core to extremity will determine your success.  Your ability to transfer force from your feet to your hands and vice versa will get you where you want to go.  In Rowing applying pressure to the footboards and matching that feeling of pressure to the handle is what leads to a smooth, connected stroke.  

Today’s Rowing WOD gives us an opportunity to test our race pace at the 750m distance as well as develop our body awareness, core strength, and ability to connect the feet to the hands with a foundational lift and gymnastic movement.  For the deadlifts the prescribed weight for firebreathers is 315lbs for men and 275lbs for women.  Scale the weight accordingly.  For the wall climbs start on your belly with your feet touching a wall.  Then do a push up and walk your feet up the wall as you walk your hands toward the wall.  The goal is to touch your chest to the wall and then walk back down with control.  Scale by doing 3 instead of 5 or not going as high on the wall.

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