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General Fitness 12.01.15

30
Nov

General Fitness 12.01.15

Prep Work
300M Row
2X6
Drinking birds
leg Pumps
10 Tuck jumps

WOD:
LVL 1
For time
65 Calorie row
65 Thrusters 65/45

LVL 2
14 Min Time cap
27-21-15-9
Calories Rowed
Thrusters 105/75
*LVL 1 Will go first then 2. For LVL 2 The weight is heavier then the crossfit open version- if need scale, if you have done this wod and have been close to or under 15:00 go with the heavier weight.

B.
1-5 500M Repeats
Taking 90% of your row last week perform
Row 500
Rest 1 min
*Must hit the 90% or faster, the goal is 5 sets. If unable to hit the time stop.

Cool Down:

Mobility Post results on WODhopper

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