10′ Erg Warmup
3×20 Strokes (10 w/ Pause @1/2 Slide, 10 Building to Race Pace)
“Rowing Helen” – 3 Rounds For Time
- 500m Row
- 21 KB Swings (24/16 kg)
- 12 Pull Ups
1a. 6×5 Dips
1b. 6×10 GHD 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, but be smooth and efficient through the bulk of the work. Focus on breathing and consistent pace. 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 500m piece.