WOD
Saturday 08.03.2019
POSTED ON August 3, 2019
Saturday | 08.03.2019
Warm Up:
5 strokes arms only on rower
5 strokes legs only in rower
10 cossack squats
x3
10 russian baby makers
10 heidens
:10 deadhang + 5 hollow to arch kip
x3
3-5 pull up
3-5 push jerk
x2
rest 3min repeat
rest 5-7min perform Metcon
Metcon: “CrossFit Games 2007”
RX (Level 1)
For time:
1,000-meter row
Then… 5 rounds of
25 Pull-ups
7 Push Jerks 135/85
Intermediate (Level 2)
For time:
1,000-meter row
Then… 5 rounds of
25 Pull-ups
7 Push Jerks 115/70
Beginner (Level 3)
For time:
1,000-meter row
Then… 5 rounds of
25 Jumping Pull-ups
7 Push Jerks 75/55
Cool Down:
3 rounds for quality
25 GHD sit ups
:30/:30 side plank
