CrossFit I35 WOD 12/11/19
Strength/Skill
Perform as many rounds as possible in 7 minutes of the following:
Javorek Dumbbell Complex #1
Dumbbell Upright Row x 6
Dumbbell High Pull Snatch x 6
Dumbbell Thruster x 6
Dumbbell Bent Over Row x 6
Dumbbell High Pull Snatch x 6
Rest :30 between sets. Remember these are not for time just keep a nice pace and don’t put the bells down during an actual set
Then
20-minute AMRAP of:
20/15 calories row
20 burpees to a six-inch target
20 Russian Kettlebell swings 24/16kg
20 Split Jumps
The goal is to do every set of 20 unbroken while keeping heart rate under 85%.
Some of you need to learn how to slow down on longer wods.
Buyout
Row 1000m
This is dead on sprint. Do not pace yourself or leave anything in the tank.
Rest 5 minutes and repeat. (observe but don’t limit heart rate on this one)
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