CrossFit / Wed, Oct 1

Pre WOD Skill

5:00 Rowing Performance Overview

Interval Training / 3 Rounds of:

:30 Rowing For Power & Technique

1:00 Rest

WOD / Rx

5 Rounds of:

:30 Max Bench Press @ Body Weight

:30 Max Double Unders

:30 Max Cal. Row

:30 Rest

WOD/ Scaled

5 Rounds of:

:30 10 Bench Press @ moderate weight

:30 Max Single Unders (jump rope)

:30 Max Cal. Row

:30 Rest

Post WOD Core

Tabata Hallow Hold

8 Rounds of:

:20 Hold

:10 Rest