Mar 1, 2016

Wednesday 16.03.02

Warm Up
- 3 sets of 15 each exercise (GHD Sit ups, pushups, pullups, air squats)

Main WOD
5 Rounds, each for time of:
- Row 30 Calories
Rest 2 minutes between rounds

Afterward perform push up planks for three max effort rounds

Post fastest and slowest times to comments at

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Ensure proper form on the rowing.  If you need help, ask a coach, or google proper rowing techniques.


Sapper408 said...

1.07/1.05/1.05/1.02/1.05 - Great workout

monroe said...

Bill, Holy cow! Impressive splits

Sapper408 said...

Thanks Mark, Everyone has to be good at something in crossfit

Ecko Logrono said...

2:05, 2:03, 2:02, 2:16, 2:15