WOD: 4.2.14

“We never know the worth of water till the well is dry.”

~Thomas Fuller




Partner 10K Row with rate changes.

Row for a total of 10,000 meters at a sustainable intensity, changing partners and varying your stroke rating every 1000m.  Vary your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm.

“The Importance of Stroke Rate” with Shane Farmer (Journal Preview)



“Powerlifting Total”

Back Squat 1 Rep Max
Bench Press 1 Rep Max
Deadlift 1 Rep Max
For Total Weight