Strength and Conditioning WOD:
Re-Test:
Have you thought about joining the RRC? Also, don’t forget to register for the RRL on Saturday, 1/24/15!
4 Rounds For Time
500m Row
10 Deadlifts 225/155
We did this WOD last Wednesday. Today is a competition day. Look back at your results and come out firing. Be sure to comment with any improvements and if you PR’ed!
How do you game your WODs? When attacking a 2k row a good way to game it is to think of 4 different races in your head. Each one is a fresh start to hold your ideal split, stick to a stroke rating, refocus and fight. Today’s Rowing WOD is all about that mentality. Before going into it be sure to warmup your deadlift and do a few bursts on the erg at the split you aim to hold for each piece.
Think of each set of deadlifts as a power 10 to walk through your opponents. Drive those heels down, make that boat feel light, and crush them!
Post your time and splits to comments.
Renegade Rowing 
WU
5 min running drill
5 min obstacle course
10 deadlift 35lb
3 hang squat clean @ 35,55lb
3 hang squat clean and push jerk @ 55
4 rds for time 500m row 10 deadlift @ 125 : 14:57
Solid Tadhg! Have a great weekend!
On Friday, January 9, 2015, Renegade Rowing wrote:
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