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Friday WOD 13-9-19

September 12th, 2019

Friday WOD 13-9-19

[A] Squat Clean & Split Jerk
1-1-1-1-1-1-1-1-1-1

[COMPETITION TRAINING]
[B] For time:
20 Strict Muscle Ups
rest 1 min
30 Strict HSPU

[C] Tabata Ski Erg
8 x 20 sec work, 10 sec rest
Rest 1 min
Max calories in 1 min

Score is total calories

[Rowing Conditioning]

1 min, 2 min, 3 min, 4 min, 3 min, 2 min, 1 min pyramid / 1 min easy

Row five intervals in a pyramid of 1-2-3-4-3-2-1 minutes, with one minute of rest in between each piece.

Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod

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