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1/19 WOD

Warm-up for the following.


Row Conditioning

AMRAP - 15 Minutes


200 Meter Sprint

100 Meter Moderate

200 Meter Slow


Then


15 Minute Ladder

2 - 4 - 6 - 8 - 10 - 12 - 14 - 16...


Power Cleans (135/95)

Box Jumps

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3/1 WOD

OPEN WORKOUT 24.1 https://games.crossfit.com/open/overview

2/29 WOD

Low Hang Pause Power Clean + Squat Clean 5x(2+1) Then Front Squat 2x5 @ 75% 1x5 @ 77% 1x5 @ 80% 1x5 @ 82% For Time 500 Meter Row 40 Burpees 500 Meter Row

2/28 WOD

1000 Meter Row -rest 1 minute- 5 x 150 Meter Row Sprint, :20s rest -rest 3 minutes- 750 Meter Row -rest 1 minute- 5 x 150 Meter Row Sprint, :20s rest Then 4 Rounds- Rest as needed 15/15 Side Plank Hip

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