Friday WOD 19-7-19
July 18th, 2019
Friday WOD 19-7-19
[A] 50-40-30-20-10 reps for time of:
Kipping Pull-up
Abmat Situp
Box Jump, 24″ (20″)
[COMPETITION TRAINING]
[B] Squat Clean Thruster
5-5-5
[C] Weighted Hip Extension
15-15-15
[Rowing Conditioning]
20 x 20 sec / 40 sec easy
Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.
Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod
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