Rowing WOD:

Smooth Is Fast! These Renegades are ready for CRASH-B’s!

6 x 20 Strokes – Start and Settle as follows w/ 20 Stroke Paddle (No Pressure) in between

• 3 stroke start (1/2, 3/4, Full)
• 7 strokes high (@34-40 s/m)
• 5 stroke settle (immediately settle to race pace)
• 5 strokes @race split and 28-32 s/m
• Post the number of strokes it took to settle to comments.

Conditioning WOD:

“Annie”

50-40-30-20-10

Double Unders

Abmat Situps

• Post time to comments.

Strength WOD:

7×2 Back Squats

• Post Loads to Comments.

Today’s Focus is Strength, so attack those Back Squats!  With CRASH-B’s coming up you also want to make sure your start and settle are dialed in, so use the Rowing WOD as a good warmup for the Back Squats.  Try to settle immediately on the next stroke after your high 7.  In the Back Squats keep your chest up and load your posterior chain by pushing those hips back first.  If you can keep your hamstrings turned on throughout and not let your weight shift to the toes you will train the strength and power we need from the posterior chain through the middle of our drive.  If you have time give “Annie” a shot and try to go unbroken, it’s an awesome challenge.

Have Fun and Fire It Up! It’s Friday!