Rowing WOD 5/13/13:

Checkout everyone’s preparation for the catch! CrossFit Rowing Course June 8-9 in Boston

5 x 5min w/ 3min Rest as follows …

• Men Hold 2:00 Split for every piece
• Women Hold 2:10 Split for every piece
• Scale as necessary, but choose one split you will hold for all 5 pieces
• Attempt 3 Handstand Holds for Max Time during the rest

5min @26 s/m, 3min Rest

5min @24 s/m, 3min Rest

5min @22 s/m, 3min Rest

5min @20 s/m, 3min Rest

5min @18 s/m

Today’s Rowing WOD is a chance to work on your control, ratio, and power.  In order to hold one split and stick to the stroke ratings you will have to apply more pressure with the legs on the drive and take longer on the recovery.  Focus on breathing, sitting up, and being smooth.  Have some fun with the handstand and see how long you can go before losing your balance.  Today should not be a max effort day physically, but a chance to gain a little endurance, work on a skill, and own your rowing form.  Be precise, feel the pressure you’re exerting every stroke, and hit that split.

Post your average splits for each piece to comments as well as your longest handstand hold.