Rowing WOD:

The women getting after their 2k at the Renegade Rowing League – next race is January 25th!

6 x 2:00 w/ 1:30 Rest

(1st @28 s/m, 2nd @28, 3rd @30, 4th @30, 5th @32, 6th @Open Rating)

• Post Best Average Split and Stroke Rating to Comments

Strength WOD:

3x10RM Shoulder Press

• 3rd set of 10 is for Max Reps (10+)
• Post Load and Reps

Conditioning WOD:

6 RFT

1 Wall Climb

50m Bear Crawl

5 Front Squats (115/75 lbs)

50 Double Unders

• Post Time to Comments

What stroke rating are you most efficient at?  Use today’s Rowing WOD as an opportunity to gain confidence and figure out what your most efficient race pace is for the next time you have to do a 2k or 1k… perhaps the Renegade Rowing League coming up on Saturday, January 25th at 11am?  Get after it and get ready to race!

Post your best average split and the stroke rating you maintained.

Note whether it was because you were fresh or because that stroke rating seemed easier for maintaining a faster split.