Wednesday 1/16/18

Wednesday 

Warm Up / Mobility: trainer choice

 

Strength: Back squat

  *5x4 @ 70%

  *same weight across

 

 

WOD 

Max Effort Row for Time

 

500 Meters- For Time

400 Meters- For Time

300 Meters- For Time

200 Meters- For Time

100 Meters- For Time

*Partner up to share a rower. Rest 3 Minutes Between Attempts.

*Set rowers to count down meters to get exact time.  Record to tenths.

 

 

 

Extra Credit

5 heavy sled drags 

5 handstand walks or handstand practice

CrossFit Heights