Archive for October 1, 2013

Wednesday 20131002 Open Workout

Posted: October 1, 2013 by totactfit01 in Uncategorized

Navy 5KCongrats to Rod, Homar, Carly, and Ben who ran in last weekend’s Navy 5K.  Good stuff!

 

 

 

S/S/S:

If missed Tuesday find 1RM on Muscle Snatch, otherwise;

Find 3RM Weighted Chin-Up

 

Post weight (for either one) to Comments/LogWOD

WOD:

Row Time Trials:
Max 1000M Row
2min Rest
Max 750M Row
2min Rest
Max 500M Row
2min Rest
Max 250M Row

Post time for each row to Comments/LogWOD

 

 

Quick rowing tips from the man who won the Rowing Half Marathon during the 2013 CrossFit Games, Jason Khalipa.

 

X-tra Work:

None

Homework (done on your own outside of class):

Rest/ work on mobility

Hint, there will be heavy squats tomorrow.  Prep correctly…