Thursday 1/14/16 - 13.4

January 14, 2016

 

MAIN CLASS

M-1: Overhead Squat
Heavy Set of 3

M-2: 13.4 (http://games.crossfit.com/article/open-workout-134-announced)
As Far As Possible in 7:00
3 Clean & Jerk 135#/95#
3 Toes-to-Bar
6 Clean & Jerk
6 Toes-to-Bar
9 Clean & Jerk
9 Toes-to-Bar
Etc.

 

FITNESS

 

F-1: For total time

Row 1000m, Rest 100s

Row 900m, Rest 90s

Row 800m, Rest 80s

Row 700m, Rest 70s

Row 600m, Rest 60s

Row 500m, Rest 50s

Row 400m, Rest 40s

Rest 300m, Rest 30s

Row 200m, Rest 20s

Row 100m

 

*Can scale to a partner WOD and eliminate the rest. Partners work together to finish the total meters, one person working at a time. 

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