CrossFit 7-Mike-7
H2O WOD TONIGHT @ 7:00pm!!
Skill
2K Rowing with varying stroke countPartner up. One rows, the other will track the information and rest
1st 500 row how you normally row. Get your average stroke rate and pace/500
2nd 500 row at 10% higher than your average stroke rate from set 1. Track pace/500
3rd 500 row at 10% slower than set one. You will need to have stronger and longer pulls to do this. Track pace/500
4th set row 500 for time however you desire. Track stroke rate and pace. See how this compares to set one.
WOD
AMRAP 20:
600m Run
10 Hand Release Burpees
5 STRICT Pullups
No comments:
Post a Comment