Melissa from CF Phoenix Rising demos the setup for a Deadlift
Rowing WOD 1/2/14:
4 Rounds For Time
500m Row
10 Deadlifts 225/155
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.
Drive through the heels!
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!
Post your time and splits to comments.
Renegade Rowing 
12:56
1) 1.41.0
2) 1.43.2
3) 1.45.1
4) 1.45.8
Tough workout after a short lay off with illness. Good to be back though. I had to break all the deadlifts into sets of 5. Roll on 2014! Happy new year Patrick and all the renegade crew!
Solid way to get back into it. Nice job holding your splits! I like that move of breaking up the Deadlifts to keep the form and speed on the drive. Happy New Year Stephen! Keep crushing it!
11:47 2:10.1 average split. Totally gamed it. Deads r my specialty. And 225 is light. Great wod Coach! Happy New Year to u and A!
Awesome work Larry! Happy New Year to you and the family!
13:23 , 2:08 split avg.
just getting going again after tweaking my knee last month.
Glad to have you back Chris! Take care of that knee. Have you tried any mobility exercises like smashing your quad, adductor, and hamstring?