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Thursday WOD 31-10-19

October 30th, 2019

Thursday WOD 31-10-19

3 rounds for time of:
21 Hang Power Snatches, 52.5kg (35kg)
50 Air Squats for time
L-sit for time equal to squat time

[B] AMRAP 10 mins
Air Bike, 15 cals (12 cals)
15m Handstand Walk

Rest 5 mins

AMRAP 5 mins
5 Muscle Ups
Air Bike, 15 cals (12 cals)

[Rowing Conditioning]

2 x 2000m @ 26 spm plus bursts / 4 min easy

Row two 2000 meter pieces @ 26 spm with 10 strokes hard every 500m. Row for four minutes at light pressure during the rest period.

Thank You:https://www.crossfitbrisbane.com/blog/blog_index.html, http://crossfitnewengland.com/wods-news/ and https://www.concept2.com/indoor-rowers/training/wod


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