Rowing WOD 12/21:
4 Rounds For Time
500m Row
10 Deadlifts 225/155
Melissa from CFB demos the setup for a Deadlift
How do you game your WODs? When attacking a 2k row a good way to game it is to think of 4 different races in your head. Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight. Today’s Rowing WOD is all about that mentality. Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.
Think of each set of deadlifts as a power 10 to walk through your opponents. Drive those heels down, make that boat feel light, and crush them!
Drive through the heels!
Post your time to comments.
Fully extend the hips at the top
Renegade Rowing 
10:20 RX rd 1: 2:25, rd 2: 2:43 rd 3: 2:42, rd 4: 2:30 Wanted sub 10 min. Cycled through the deadlifts pretty easy (max dl 520lb) but it smoked my hamstrings and I had to spend the first 200m recovering before I could kick in the afterburners. Great wod. Rowing gooood, deadlifting goooood, working hard gooooood!!!
Reminds me of a good saying I saw on a cf shirt once. Do Work, Be Epic!