Rowing WOD:

Bob and Coach Pat attacking the 2k at CRASH-B 2014

10′ Erg Warmup

3×20 Strokes (10 w/ Pause @1/2 Slide, 10 Building to Race Pace)

Conditioning WOD:

“Rowing Helen” – 3 Rounds For Time

• 500m Row
• 21 KB Swings (24/16 kg)
• 12 Pull Ups

Strength WOD:

Superset:

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.