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Tuesday WOD 9-7-19

July 8th, 2019

Tuesday WOD 9-7-19

[A] Snatch
20 mins to build to a new 1RM

[B] Clean & Jerk
20 mins to build to a new 1RM

[COMPETITION TRAINING]
[C] AMRAP 7 mins
Handstand Walk 20m
20 GHD Situps

[D] Hip Extension
3 x 15

[ROW CONDITIONING]

5000m with rate changes every 1000m: 28-24-20-24-28

Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.

Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html

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