Tuesday, September 8, 2009

Tuesday WOD

09/08/09
Warm Up:
500M Row
30 Push Ups
400 M Run
30 Push Ups

WOD:
100 Double Unders/300 Singles
21-15-9
Knees to Elbow
KB Swings
Box Jumps
100 Double Unders/300 Singles

3,2,1 GO!!!!

If time is available get a PR before you leave.

2 comments:

  1. what can I do if I don't have a rower avail?

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  2. Took this straight out of CrossFit Main Site FAQ.

    Do Sumo Deadlift High Pulls (see exercise page for demo):
    If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
    2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's

    ReplyDelete