Rowing WOD 6/13/14: “CFRowing WOD” – 1,000m Row, 10 Thrusters, 10 Pull Ups, 10 Push Ups… – Post Time

Rowing WOD:

Final WOD on Saturday at the CFRowing Trainer Course!

“CFRowing WOD”

Complete for Time …

1,000m Row, 10 Thrusters (95/65 lbs.), 10 Pull Ups, 10 Push Ups

800m Row, 8 Thrusters, 8 Pull Ups, 8 Push Ups

600m Row, 6 Thrusters, 6 Pull Ups, 6 Push Ups

400m Row, 4 Thrusters, 4 Pull Ups, 4 Push Ups

200m Row, 2 Thrusters, 2 Pull Ups, 2 Push Ups

This WOD is usually pretty epic after a whole day of rowing at the CrossFit Rowing Trainer Course.  It’s estimated that you row around 20k throughout the day.  For those that have attended the course, you know how much learning to row efficiently pays off in Rowing WODs like this.  Shane Farmer, Head CrossFit Rowing Coach, completed this in around 15 minutes last time I saw him.  Grab a friend, show them how to row efficiently, put a 25 minute time cap on the clock, and get after it.

Post your time to comments and consider taking a CrossFit Rowing Trainer Course in your area!

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