The newest member of the Crossfit 717 family, Xavier Michael Morelli. Born this morning @ 2:01am. He weighed in at 7lbs 3oz, and 19" inches tall. (Almost the exact height his father is currently at.) Congrats to the Morelli family!
Now, onto the WOD...
Perform the below in any order.
Part 1
3 x 1000m row. Rest 90 seconds in between efforts. Goal is to stay within 5 seconds of best row time.
Option 1: 3 x 500m.
Option 2: 3 x 750m.
*Rest times and time goals remain the same.
Part 2
15-12-10-8 reps of:
"Body Blasters"
Wall Ball Shots (20lb./14lb.)
*Body Blasters = burpee-pullup into a knees to elbows (one consecutive movement)
*Can be done timed or untimed as a recovery WOD.
Below: Video of a body blaster.
Body blasters are no joke!
ReplyDeleteI'll advise everyone to face away from the wall when doing these. Doing this will prevent you from having to resist extension after the knees to elbows (to avoid hitting the wall with your feet). It will save you loads of energy and allow you to string them together much more easily.