Out of Gym Event: 8/25 Green Lake WOD & BBQ
– 10AM Gym Meet-Up to get equipment for lake
– 11AM WOD
– 12PM BBQ
CrossFit Deliverance – CrossFit
Coaches Choice: Complete Optional Warm-Up from competitive program
If you’re unfamiliar with row pacing or a sub-0:45 time is unrealistic, row 250 meters at max effort in the warm-up, then add a few seconds to that to create your target time for the workout. This workout forces you to row at a near-maximum effort or it won’t count and you’ll have to repeat the work. Athletes who struggle with double-unders might want to switch to unbroken single-unders or reduce the number of double-unders each round.
If you completed this last week, use your experience with this workout to improve upon your overall time. If you missed any row intervals, rest more so as not to miss any this time. If you made all the intervals, try to rest less and improve upon overall time.
HQ WOD 180504 (Time)
250/200m Row Sprint
50 Unbroken DU’s
Complete Row sub 45sec
If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo that segment before moving back to the other exercise.