Rowing WOD:
Be sure to hit full depth! Work Mobility if you can’t!
1 Stroke On / 1 Stroke Off
2 Strokes On / 2 Strokes Off
3 On / 3 Off … (continue pattern)
… 10 On / 10 Off … (reverse pattern back down to 1 On / 1 Off)
- On strokes are full pressure with suspension
- Off strokes are a light paddle with perfect sequence
- Post distance to comments.
Strength WOD:
3 x 8 Back Squat @72.5%
- Post Load to comments
then, 10 x :30 Handstand Hold
Conditioning WOD:
AMRAP7
20 Calorie Row
20 Double Unders
- Post time to comments.
The focus of today is Strength, so be sure to get in the Strength WOD of 3×8 Back Squats. If time allows, choose the blocks that will help you improve as an athlete. If you have enough time for all three blocks then attack them all!
If everything else is equal, the stronger rower will win.
Get Strong and Have Fun!
Renegade Rowing 
2121m and did Rowing Helen from yesterday. 11:59 scaled load and did jumping pullups to maintain intensity.
Aweaome Chris! Great moves!
On Wednesday, February 26, 2014, Renegade Rowing wrote:
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