500m Row – Then:
Finish with 400m Run.
Although we did all our 1RM ME work last week and are doing some more traditional CF WOD’s this week, I still think it is very important to squat and/or deadlift heavy at least once each week. They are a potent multi joint, compund movement that elicits a tremendous neurological and physiological stimulus leading to performance increases all across the board. That and picking up really heavy crap off the ground is cool!
Today’s WOD is a treat from yours truly. Row 500 to start then jump in and hit the DL/Burpees 21-15-9. When you finish your reps, bang out a 400m run to stop the clock.
Great work to our crew for the past two days of a$$ kicking WOD’s and great performance. You all have done tremendously well with some of the movements we have thrown at you. We are continually working to make you a better, fitter athlete so the 10 general physical skills are always integrated into our WOD’s to bring about the desired results. Keep up the great work!