Rowing WOD 3/22/13:

4 Rounds For Time …

Have you signed up for the CrossFit Rowing Course in Boston June 8-9?

10 Push Ups

15 Air Squats

20 Double Unders

250m Row

There’s no 2k in the Open this week, but I’ve still got hope.  Perhaps the Open will match up with our training schedule.  We’re going to be doing our next 2k on Saturday, March 30^th.  Come on 13.4!

Today’s Rowing WOD is all about executing race pace with good focus and mental toughness when things get tough.  I know you’re probably focused on 13.3, but have no fear.  This will get you ready and sharpen up both your double unders and wall balls.  Try to stay relaxed under fatigue to let the double unders flow.  Be smooth and go unbroken on the push ups and air squats to get your muscles fired up for wall balls.

The 250m Row should be performed at your ideal 2k Race Pace.  If you are aiming to break 7:00 then hold a 1:45 split for every stroke.  It may be easy the first round, but the key will be to execute on the third and fourth rounds.  Stroke rating should be around a 28-32.  Push the pace, get through the first three movements, and execute your split under pressure.  Be positive and stay strong.  You can do anything you set your mind to.

Post time and splits to comments.