Rowing WOD:
BC Men’s Head Coach Brendan Mulvey and Boys Row Boston Head Coach Drew Tennant won a fish head last weekend in the 2x. Congrats guys!
“The Renegade Benchmark”
3 Rounds For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
As a Renegade Rower you should be developing broad, general, and inclusive fitness as well as your competence in the sport of rowing. Today’s assessment is a way to test your abilities in both. It should give you an idea of your work capacity in the 12-15 minute range. Try to row each 500m piece at a consistent pace to stay fresh for the other movements.
Post your time and strategy to comments. What stroke rating and 500m split did you try to maintain?
Renegade Rowing 