WOD - Wednesday, 10.7.2015

CROSSFIT
WARMUP

Row 500m (250 easy/250 moderate pace)
Duck Walk foward 12 feet+Backward 12
5 No hands burpees!
1 minute plank hold (add weight)

STRENGTH
Back Squat w/3 second pause:
4x3 @ 70%

WOD
4x100m

Row @ Max Effort w/ :45 rest between reps

-rest 2 minutes-

2x200m Row @ Max Effort w/ 1:30 rest between reps

-rest 2 minutes

1x400m Row @ Max Effort

FTINESS

WARMUP
200m run, 10 knee to chest to sprinter, 10 kossacks, 5 inch worm +1 push up, 1 min bottom of the squat

3 rounds for quality: 1)10 light KB squat push out, 2)8-8 KB thrusters, 3) 5 wall walks, 4) 200m sprint

6 RFT: in 1 min complete 6 box jumps then max effort sit ups for the remainder of the min, 1 min rest