Skill/Endurance:
Row 1000m
For Time
…Rest 10:00
Conditioning:
“Modified is Rx”
30 Sit-ups
25 Knee Push-ups
20 Box Jumps*
15 Burpees
100 Jump Rope Singles
200m Run
3 rounds for time
Flexibility:
Right leg split, 2 minutes
Left leg split, 2 minutes
Couch stretch, 2 minutes
Post time, box height, and experiences to comments
Compare to Saturday, 21 June 2014
*No height is specified. You choose the height that challenges you.
T.
Did 800M run instead of row. 4:00 then 17.53 with 24 inch box.
D
3:43 row then 20:15 with 30 inch box.
PHEW……that was fun 🙂
Row
3:35.5
CWOD:
23:38 w/ 24″ box
Thanks to Darren and Tara for their coaching and giving me a huge slice of humble pie!
Workout a la Jana:
A: run 2miles in 90 degrees
B: heavy front squats 145# x9 reps
C: WOD 21:28
D: coma
Hahaha that’s funny.
Swod:
7@145#
Cwod
18:04rx
Skill WOD: 3:18.3
CWOD: 22:00 Rx+ GHDs for sit-ups and regular push-ups for knee push-ups. 30″ box
Stayed after and did some back squats: 6 sets of 5 reps @ 225#
Sleep time!