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Friday WOD 26-7-19

July 25th, 2019

Friday WOD 26-7-19

Deadlift

3,3,3 @ 1.5 Bodyweight

& then into:

CrossFit Open 13.2

AMRAP in 10 minutes

5 Shoulder-to-Overheads (115/75 lb)
10 Deadlifts (115/75 lb)
15 Box Jumps (24/20 in)

[COMPETITION TRAINING]
[B] Row 1000m
Time Trial

[C] AMRAP 5 mins
5 Burpee Muscle Up, 6″ Jump
5 Toes through rings

[Rowing Conditioning]

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

Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes 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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