9/7/18
WOD

20180907

CrossFit:

Boat Race

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds. Score us total time, including rest.

Comp:

Boat Race

3 Rounds:

Row 500 Meters

Run 400 Meters

Rest 3:00 between rounds.

Clean and Jerk Complex

Alternating OTM x 10 (5 Rounds):

Even Minutes - 3-Position Squat Clean

Odd Minutes - 2 Push Jerks + 1 Split Jerk

Synergy:

For Time:

400m Run

40 DB Push Presses

800m Run

30 DB Push Presses

400m Run

20 DB Push Presses

800m Run

10 DB Push Presses