Rowing WOD:

All of the Competitors from the last Renegade Rowing League. Can’t wait to see them compete again on Sunday!

2 x 15′ w/ 5′ Rest

(5′ @ 20 s/m, 5′ @ 22, 3′ @ 24, 2′ @ 26)

• Post Distances to Comments.

Strength WOD:

7×1 Deadlift

Then wait at least 5 minutes,

10+ RM Retest of heaviest load from last 3×10 DL

• Post Loads to Comments.

Conditioning WOD:

AMRAP12

12 Air Squats

6 Handstand Push Ups

400m Run

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CRASH-B’s week is here!  This Sunday all of our hard work gets put to the test.  Get in some solid work each day, but be sure you’re recovered, feeling good, and ready to compete whether you’re retesting your 2k on Saturday or racing at CRASH-B’s on Sunday.

Today’s Focus is Strength and we are testing both our 1 Rep Max as well as retesting our 10+ Rep Max at the heaviest weight we did for 3×10 Deadlifts six weeks ago.  Today’s Rowing WOD is a chance to work on Rhythm and Timing and is also a great warmup for our Strength WOD.  Every five minutes the rating will change to keep you focused.  Try to fix one part of your stroke each five minutes.  Your effort level on this should be such that you can get out sentences to a neighbor, but breathing is labored.  In the last five minutes keep your efficiency but really try to bring the split down as the stroke rating increases and start to get fired up for those Deadlifts!

Get after it and have a solid start to the week!