WOD: Friday, June 27, 2014

Monday we tested CrossFit Baseline
Thursday we tested Fran
Today we test your 500m Row
Tomorrow we test CrossFit Total: your 1 Rep Max in the Squat, Strict Press, and Deadlift

(A) Soft Tissue Work (3 min)

(B) GymNASTY mobility

(C) Barbell Skill Work

  • Cleans
  • Power/Push Jerks
  • Split Jerks

(D) Kettlebell Skill Work

  • American Swing
  • Snatch
  • Goblet Squat
  • Kettlebell Duck & Weave (Partner Exercise): 1x10 w/ dowel @ shoulder height, 1x10 w/ dowel about a foot lower than shoulder

Description: Sort of like the video below except that you are ducking under a dowel and there is no cheesy music playing:

(E) Row 500m

Start at a casual pace, build speed. Hit all out spring last 75m

(F) TEST: Row 500m: All out Sprint

(G) Cooldown Run/Jog/Walk/Row

Jackie. Plank Cry Baby. Photo by Rafael Vega