Workout of the Day
Warm-Up: 5 Rounds of "Cindy" with 20# vest:* 5x Pull-ups
* 10x Push-ups
* 15x Air Squats
Work Capacity: 10 Rounds of the barbell complex (185#/125#):
* 2x Deadlift
* 2x Bent-over Row
* 2x Hang Power Clean
* 2x Push Press
* 2x Front Squat
Rest exactly 30 seconds between rounds.
Extra Credit Sprints: 15 Rounds of:
* 30s max effort row
* 15s active rest
The 30s is a full sprint and the 15s between efforts is a slow recovery pace. The fan on the rower should not stop moving for the entire duration.
Post results to comments.
warm up: pullups @ 15#, pushups & air squats @ 20#
ReplyDeletework capacity: first 5 rounds @ 155# and last 5 @ 145# (rested more than 30 seconds at times... out of breath! haha)
extra credit: done (this was brutal! but loved it!)
the other day i saw a fellow crossfitter with the back bay reebok shirt and it was absolutely dirty! where can i get one? definitely want to rep it in korea this summer!
Great job on the WOD. I will see what I can do about grabbing you a shirt. What size do you wear?
Deletemen's small. not the tallest guy haha. if you can, that would be amazing! thanks!
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