Strength and Conditioning WOD:

New Year’s Eve Challenge

Complete for Time:

1k Row @20s/m

50 Burpees

1k Row @22s/m

50 Burpees

Happy New Year’s Eve Everyone!  I hope you all had a great year and are celebrating with some fun tonight!  Here is a little challenge I dreamed up if you’re game.  I’ll be doing 100 Burpees For Time to ring in the new year and I figured this would be a solid challenge to work on rowing and still fit in 100 burpees.

Some rowers may ask why we would combine anything else with rowing when it’s a great workout in itself and gets results.  By learning to move our body in different planes and push our boundaries in other domains we can further improve our body awareness and control.  In all sports the ability to move through your hips and utilize a solid core will give you a step up against your competitors.  While rowing requires a certain amount of skill, those with skill and greater work capacity will win the race.  Burpees are a challenging movement that will help increase your work capacity and teach you to use your hips.  Rather than doing a perfect push up, lift your chest off the ground first and then pop your hips up to get off the floor.  Everyone should have the ability to quickly get off the floor and that is the idea of the burpee in today’s Rowing WOD.

Setup a clock and give it your best to finish 2014 Strong!

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