15.5, discount the final WOD of the 2015 CrossFit Games Open is upon us.  Come in on Saturday, dosage work very hard, # approved bring a dish, and we’ll have a pot luck lunch.  June was gracious enough to loan her rower, so we will be able to run 5 per heat.
We’ll do a warm up at 9am and start heats at 9:30.  There are a few good tips floating around the internet, but here is what I think.
– This is the first, and only WOD that is mainly lactic, meaning your pace will be dictated by the acid in your blood and not the endurance in your muscles.  I imagine this one might hurt a little bit 😉
– Because of this, since we are doing it in the morning, I would recommend eating a light breakfast.  Nothing too heavy, make sure you get some good carbs.
– Be hydrated, but not overly so.
– Stretch and warm up, but you will want to really open your lungs 5-10 minutes before you start.  I will have a good plan for this tomorrow, but you do not want the first time you feel out of breath to be after you transition to the thrusters.
– Wear weightlifting shoes if you have them.  This will help on both the row and thrusters.
– You do not need to strap in.  In fact, you probably shouldn’t.  We recommend a hard pull back, and a slow return to catch your breath, somewhere between 20-25 stokes per minute.  You won’t need the straps if you do this.
– For guys, the gold standard is 1 calorie per pull.  For girls, it seems to be 2 for 1, but every once and a while, you catch 1 for 1.  Just find your cal per hour pace, and be smart.
– I don’t know this yet, but I think the row is gonna fall off.  You may feel like you are surviving.
– Ah, thrusters.  I just watched some folks blow up on the set of 21 after strong sets of 27.  Unless you are a thruster beast, you may want to really have a plan for smart breaks.  Like 11-9-7.  Once you get off the rower for the set of 21 thrusters, it gets pretty hazy.  Choose the wrench. Be ready to chew through concrete.
Workout of the Day
15.5
27-21-15-9
Row for Calories
Thruster 95/65