Rowing WOD:
The Gentlemen of the Renegade Rowing League tearing it up on Saturday!
10 x 10 Strokes
- First 10 Strokes of Start (1/2, 3/4, Full, 7 High)
- After each set pause at 1/2 slide and let the fan come to a stop and Reset Monitor
- Post Lowest Average Split to Comments.
Conditioning WOD:
6RFT
250m Row
10 Burpees
2 Snatch (135/95 lbs.)
- Post Time to Comments.
Strength WOD:
EMOM10
2 Snatch
- Heavier than last week.
Superset:
5×4 Pull Ups
5×4 Dips
- As Heavy As Possible
- Post Loads to Comments
Start the week of strong with some focused start work and then attack the Conditioning WOD. Be sure to focus on your setup and execution of the snatches. On Thursday we’ll be testing Games WOD 13.1 and today is a chance to dial in your snatches for that.
Have fun and tear it up!
Renegade Rowing 
Did 2x1k w/5:00 Rest, 2x500m w/ 3:00 Rest, and 2x250m w/ 1:30 Rest on 1/27
1. 3:18.2 for 1k (1:39.1 avg)
2. 3:17.8 for 1k (1:38.9 avg)
3. 1:36.0 for 500m
4. 1:35.9 for 500m
5. 1:31.4 for 250m
6. 1:29.6 for 250m
Man this one was intense!
Awesome Nick! You guys are Rock Stars! Well Done!