Today is a rowing version of the classic Benchmark “Girl WOD,” called Helen. For most athletes this will take a bit longer than the running version- and the fact that there is no rest for the upper body makes this a bit of a grip burner as well. Anticipate the possible need for taking one or two breaks for pull ups and KB swings more than you would usually take with Helen. On a positive note, the ability to see your constant output on the computer screen helps to maintain pace in the rowing- giving you a direct indicator if you are taking it too slowly on the row. Rather than when you are running, it is easy to “accidentally” lose your focused pace while you are out on the 400m course.
Tuesday at 6, 7, 9am and again at 4 and 6pm
Three rounds for time of:
21 KB swings 24/16kg American swings
12 pull ups
Compare to Nov 23 2011