Wednesday WOD 26-6-19
June 25th, 2019
Wednesday WOD 26-6-19
[A] For time:
Row 60 Cals (50 Cals)
50 Push ups
40 Kipping Pull-ups
30 Toes to Bar
20 Burpee Box Jumps 24″ (20″)
[COMPETITION TRAINING]
[B] Front Squat
3-2-3-2
[C] For time:
200m Front Rack Double KB Walk, 2 x 24kg (2 x 16kg)
[Row Conditioning] “New” this week
5000m with stroke rate changes every 1000m: 22-24-26-24-22
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm.
Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html
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