1.13.15 – WOD

Athlete: Carlie C. demonstrating ideal OH mobility in the Sotts Press


12-2pm = Extra Open Gym Hours

Endurance WOD:
We are going to get started right away on the WOD. You will warm up on the 1000m row at a moderate pace.
Row WOD:
1000m@mod pace
Rest 2 min
8x200m@hard pace :20 rest b/t reps
800m@mod pace
Rest 2 min
6x200m@hard pace :20 rest b/t reps
600@mod pace
2 min rest
4×200@hard pace :20 rest b/t reps
400m@mod pace
2x200m@hard pace :20 rest b\t reps
200m@mod pace
* hard pace is your 2000m PR pace+0-5sec/500m
**mod pace is your 2000m PR pace +10-12sec/500m
Warm down:
Childs pose 2min
Partner up barbell smash your hamstrings :90 ea leg

Oly WOD:


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

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