Strength and Conditioning WOD:
Are you getting a full finish every stroke?
5 Rounds for time…
- 20 Cal Row
- 15 Push Ups (hand release)
- 10 Dumbbell Ground To Overhead 45/30
- 5 Split Squat Jumps (ea. leg)
Rest 1:30 between rounds
Today’s Rowing WOD is another long burner to build up your muscular endurance as well as your cardiovascular and respiratory endurance. Fight to go unbroken in all the movements and be sure to get a good mobility session afterwards to begin rebuilding and realigning all of your muscle fibers. Be efficient in your movement, keep a constant pace, and keep breathing.
Post your time to comments.
Renegade Rowing 
22:28, with 35# DBs. Number of strokes for 20 cal for each round: 24-25-24-24-25 (a higher drag factor [suggested by Erik], and a smooth, slightly slower recovery minimized the number of strokes to reach 20 cal).
Awesome Thor! Well said and great work tonight!
On Wed, Dec 10, 2014 at 9:18 PM, Renegade Rowing wrote:
>
24:25 with 15# DB. I counted the strokes for the first round and got 42. It was a tough workout, but good! I was glad to have the break in between each round. I’m excited to be training with you guys! See you around at the gym!
Awesome Kathy! So pumped to have you training with us. Have fun with Shadi today!