Adjusted Gym Schedule: Closed Saturday & Sunday the 11th-12th for BirthFit Seminar
Out of Gym Event: 8/25 Green Lake WOD & BBQ
– 10AM Gym Meet-Up to get equipment for lake
– 11AM WOD
– Noon 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.
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.