Row, Row your Ass, Thur Oct 1st

CrossFit WOD Class:

Weekly Warmup
DJM (now includes 10 squats)
3 rounds (not for time)
Inchworm (10 reps)
10 pullups
10 empty bar backsquat
Thursday’s WOD
For total cumulative time rowing:
Row 750m (damper 2) at desired 2k pace
Rest 5 minutes
Row 500m (damper 2) at 5 seconds faster than 2k pace
Rest 3 minutes
Row 250 (damper 2) at full sprint
CrossFit Starters Class:
Skill
Deadlift
Pullups
WOD
18, 15, 12, 9, 6, 3
Med Ball Deadlift
Pullups

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