WOD
30 min. AMRAP
10 DL @ 225#/155#
30 24in. Box jumps
500m row or 400m run
Both Morning & Lunch sessions were awesome today. Great intensity for a long, hard slog. Special thanks to Coach Tom "Tommy Two-Guns" Bertram for this trip to the pain cave.
A big Welcome Back to Hope Wallis! We missed your intensity & athleticism
Post rounds and scaling to comments.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
7 comments:
M/6'0/165
As Rx 6 rounds even. 4 run/2 row.
Finished round 6 with 20 seconds, made it over to the DL but couldn't get myself to pick up the bar. Definitely felt like the box jumps were the limiting factor.
5 complete rds plus the row. scaled DL to 185. did all rows. A good smoker.
Tom B
M/37/5'10/195
As RX'd 5 rds + 350m row. Rowed all rounds. Box Jumps were the limiting factor. DL's unbroken, can't walk on the row. This definitely had an "Old School" feel to it.
Brock
M/6'1/183/34
5rds and 4 box jumps, started w/box jumps and struggled w/ transistion frm row to box and had to sub step ups..
M/178/46/5'8
5 rds + 235 row
Scaled the DL to 185 - broke DL to sets of 5; all rds on rower. Rowing was the Limfac - it took forwever to get to 500m. Nice smoker!
M/46/178/5'8
Took Monday as a recoup day did 3 Tabata row sessions.
Ran the Annapolis 10 Miler on Sunday 30 Aug completed the run in 1:29!
Felt great!!
M/5'11/180
5 complete rounds plus DL and 350m row. Had to break the DL's on round 4 and 5. Row destroyed my legs.
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