Skill: Overhead Squat 5-5-5-5-5. If you are proficient with the snatch movement then you should complete the full power snatch.
wod: for time
Row 500m
3 rounds for time
20 box jumps
10 wall balls
Row 500m
Run & Endurance: “Tosh” 3x (200-400-600) with 1:1 rest
You will run 3 sets of the 200-400-600 ladder; goal is all-out efforts with limited decline in set times.
NOTE: If you have a heart monitor – bring it. We want to begin monitoring how well each of you recover between efforts.
Can you post the times for the CF WOd on Tuesday? thanks.
Done. Sorry for the delay. I had to put them into a spreadsheet since the whiteboard was to light….:-)
Thanks Lin! Nick T edged me out again! Nice job Nick!
Had to make-up my own WOD yesterday from home:
50-40-30-20-10 KB swings
20 DU’s in between each set
Thanks for letting me borrow the KB!