CRASH-B 2015 is Sunday.  Use today’s WOD to practice your first 500m of the race and feel good afterwards.  Be sure to get in a good cool down to recover well and be fresh for Sunday.  Saturday is a rest day.  Stay hydrated, eat well, and sleep well.  Don’t just sit around all day, get up and move, but don’t blow yourself up.  Looking forward to seeing all of you renegades crush it!  Be sure to say hi if you see us!

All of the athletes who competed in the Renegade Rowing League in preparation for CRASH-Bs!

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?