Warm-up
Smokestack (jog, sprint, jog, sprint, jog)
10 x deadlift (with PVC)
10 x OHS (with PVC)
10 x push-up
WOD
3 rounds for time
800m run/row
35 Wall-balls (20#/14#)
Great push on the WOD today. Scaling was accomplished by using 14# and 8# Wall-balls. Remember to push through your heels. Wall-balls are as much a strength as a coordination drill.
"The most difficult thing is the decision to act, the rest is merely tenacity."– Amelia Earhart
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
6 comments:
M/25/5'10"/170
22:10 as rx'd
M/33/5'11/195
20:26 w/ all 800 m runs.
M/31/5'11/180
19:00
1X800m run
2X800m row
Wes
M/25/5'10/185
Row
23:07
M/36/6'4"/218
16:37
Run on the home course with the home wall ball (which I found out only weighs 16#)
Brock
M/34/6'1"/185
21.50
Last guy in on the first run so I ended up with the 14# med ball and stuck with it. All runs, scared of the rower. Good work out.
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