12.10.14 – WOD

There’s no substitute for rowing when it comes to building an engine.



6 minute AMRAP of:
50′ Duck Walk w/ jump rope OH
6 Strict T2B
12 Heavy Russian KBS
18′ HS Walk
24 Double Unders

*this is to be done at a warm-up pace roughly 60% effort

Build to today’s 5RM Back Squat, then do two drops sets at 45/25 pounds less each set

• last heavy week; deload next week

Death by 10 meter Sprints (start at round 10 on first minute and go up 1 each round)

Immediately followed by:

3 rounds as fast as possible of:
30 Air Squats
20 Push Jerks, 115/75 pounds
10 Hang Power Clean, 115/75 pounds


Same as CrossFit

At 90% effort:
Run 800 meters
50 KBS
50 Push-ups
Run 600 meters
35 KBS
35 Push-ups
Run 400 meters
20 KBS
20 Push-ups

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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