Heavy Squats + Rowing Intervals – CFS

Oct 30th, 2016

Category: CrossFit

Heavy Squats + Rowing Intervals – CFS

Sully

Sully

img_5646

Halloween tomorrow – don’t forget to wear your costume!!!!

Strength
Back Squat
-Work up to a heavy set of 10

WOD
1000m Row
Rest 4 Minutes
750m Row
Rest 3 Minutes
500m Row
Rest 2 Minutes
250m Row

*Write down all split times and report to the white board

Weekly Strength – Benchmark Schedule

Travel/At Home WOD
30 Hand Release Push Ups
40 Jumping Squats
50 Hollow Rocks
60 Alternating Bounding Lunges
then
Run 20 Minutes @ 75%

DISCUSSION 2 Comments

  1. Alec 10/30/2016 at 11:30 pm

    BS 275×10, 3:34 ->forget-> forget-> :48

  2. Nick Alonso 10/30/2016 at 12:19 pm

    WOD: 341/246/149/55