836 Market Street (rear)
Lemoyne, PA 17043
(717) 635-8806
Crossfit717@gmail.com



Thursday, November 1, 2012

H2O WOD

CrossFit 7-Mike-7

H2O WOD TONIGHT @ 7:00pm!!
Skill
2K Rowing with varying stroke count
Partner 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