Rowing WOD:
The guys getting cheered on by fans at the RRL! Who’s getting ready for January 25th?
10′ Erg Warmup
3×20 Strokes (10 w/ Pause @1/2 Slide, 10 Building to Race Pace)
Conditioning WOD:
Complete for Time…
1. Buy In: 250m Row
2. “Helen” – 3 Rounds
- 400m Run
- 21 KB Swings (24/16 kg)
- 12 Pull Ups
3. Cash Out: 250m Row
Strength WOD:
Superset
1a. 6×4 Dips
1b. 6×10 Sit Ups
Today’s focus is aerobic conditioning. Get in some good skill work to warmup with the Rowing WOD and then attack the Conditioning WOD. Go hard for the start and finish 250m, but be smooth and efficient through “Helen”. Focus on breathing and consistent pace. If you execute consistency through all three rounds you get to empty the tanks on a 250m sprint just like the finish of a 2k. At the end of the day the Strength WOD includes some supplemental strength for the shoulders and core. Find the right scale so that each movement is challenging.
Take quality strokes and have fun pushing yourself.
Post your time for the Conditioning WOD to comments as well as your splits for each 250m piece.
Renegade Rowing 
Helen is a lovely lady. Unfortunately my timer stopped working, so I have no idea how fast I went, but it was a solid benchmark as always. Hope you all get a chance to crush this one at some point. Do it up!