Tuesday, November 13, 2012

Wednesday 121114 Row Burpees Run

You knew it would come up sooner or later... and it turns out it is here SOONER rather than later!  We did a WOD demo for crossfit.com a few months back and it was featured on the "main page" about 2 weeks ago.  And now it is up on the CFM "Main Page"  So... check out the video if you have not seen it before.  Know that the goal of today's WOD is to implement "time domain driven scaling" to finish the WOD in about 16-18 minutes... which you already know, because you watched the video:)

Wednesday’s WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.
Snatch grip deadlift
15 minute limit to work up to heavy 3 reps
Three rounds for time of:
500m row*
21 Burpees
400m run
Post time and scaling to journals/chalkboard.
*Rock paper scissors for start/ SDHP @ 20kg KB=10m, 50 reps.  Must use vacant rower.
**scale reps and distances to finish between 16-20 minutes
CFHq WOD Demo- Hut records: Ken H-15:45, Kendra- 16:05.

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