Thursday 11/12/15 - Here We Row Again

November 12, 2015

 

 

MAIN WOD

W: 3 Sets @ Easy Pace:
Row 20 Strokes (5 legs only, 5 legs + body, 10 full strokes)
20 Single Unders + 10 Double Unders
10 Medicine Ball Squats

Notes:
Rowing Complex:
https://www.facebook.com/CrossFitRowing/videos/vb.257431717625083/1067879233246990/?type=2&theater";
 

M: For Time with a Partner:
2000m Row
400m Buddy Carry
100 Box Jump Overs, 24"/20"
200m Buddy Carry
100 Wall Ball, 20#/14#
100m Buddy Carry (↓↑ in gym)

Notes
One athlete works at a time. Athlete choice of how to split work.

VIRTUOSITY

V:1 Warm Up

V:2 Learn

V:3 Review: Jerks, Front Squats, T2B (scaling) 

V:4 WOD: 11:00 AMRAP

3,6,9,12,15, etc.

Push Jerks

Front Squats

T2B

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