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
Comments