S&C WOD 12/19/14: “Baseline” – 500m Row, 40 AS, 30 SU, 20 Push ups, 10 Pull Ups – Post Time

The RRC getting after it last week!

The RRC getting after it last week!

Strength and Conditioning WOD:

“Baseline”

Complete 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 workout is a way to test your abilities in both.  It should give you an idea of your work capacity in the 3-6 minute range.  Try to row the 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?

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