Rowing WOD 3/6/13: 3RFT – 300m Row, 20 Thrusters, 10 Pull Ups – Post Time

*** Are you in the Greater Boston Area?  Would you like to Row and Race on the Water? ***

Want to Race on the Water?

Want to Race on the Water?

Come to the Renegade Rowing Info Session at CrossFit Boston Iron and Grit this Saturday at 8:30am!  Email Coach Pat for more information. ***

Rowing WOD 3/6/13:

3 Rounds For Time …

300m Row

20 Thrusters (45#/35# Barbell)

Coach Tapply warming up for the thruster

Coach Tapply warming up for the thruster

10 Pull Ups

When you look at a Rowing WOD how do you break it down?  What part of the workout will you attack and what part will you game?  Or, are you a well-rounded athlete ready to attack it all?  Will you drop the hammer all the way through each 300m piece or will you try to save some juice in your legs for the thrusters?

Today’s Rowing WOD is a great opportunity to go all out and see what you’ve got in the tank.  Be sure to mobilize those hips so the thrusters can be smooth and efficient.  If you’ve been working on linking kipping pull ups or putting the butterfly into play then today is a great day to make it happen.

RR Thruster 2Best advice I can give is to have a plan for each 300m piece.  When we race a 2k, the start is important because it sets us up for the body of the race and in this case all of the thrusters and pull ups.  Use each rowing piece as an opportunity to practice your 2k start.  Starting 3-5 strokes, 7-10 high, and then settle at your 2k pace.  If you do this effectively you’ll settle, be consistent, get your breath going, and be ready to hop off the erg with some pop left in your legs for those thrusters.

Post your overall time and average splits for each 300m piece to comments.

**If you would like to use the erg as your clock and have a record of each 300m piece then setup your workout using intervals distance: 300m and Undefined Rest**

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