Skill:
Row 250m, All Out
Rest 3 minutes, now…
Row 750m @ 80% 250m pace
Rest 2:00
Row 600m @ 80%
For quality of pace and stroke control
Conditioning:
WOD 1:
25 Pull-ups
50 Double Unders
2 rounds for time
…Rest 3 minutes
WOD 2:
20 Calories Biked
20 Snatches (75/53)
20 Kettlebell Swings (53/35)
20 Overhead Squats (75/53)
20 Box Jumps (20″)
20 Sumo Deadlift High-Pulls (75/53)
20 Wall-Ball Shots (20/14) @ (10/9′)
20 Thrusters (75/53)
20 Calories Biked
For Time
Flexibility/Mobility:
10 Sit-ups to Straddle
Right Side Straddle – 1:00
Left Side Straddle – 1:00
Middle Straddle – 1:00
First Rib Mobilization – 1:00/side
Banded Olympic Wall Squat – 2:00
Post times and experiences to comments
T.
CWOD 1. 4:11. Total 23:35. Rx
D.
CWOD 1 4:13. Total 24:40. Did Hang snatch
CWOD1 7:34
CWOD2 30:15 after deducting the 3 minute rest, scaled with 65#
CWOD1: 3:53rx
CWOD2: 13:20 rx
Total Time 20:13 rx
That was worse than it looked.
NTFS (CWOD 2: all unbroken but SDH 15 and 5)