CrossFit I35 WOD 12/6/19
I’m posting John Wooden quotes this entire week. If you aren’t sure who he is or what his contribution was please look it up.
10 Scapular Pull-ups
5 Kip Swings
3 Knees to Chest
3 Toes to Bar
Slow down on the kip swings and do the knees to chest and toe to bar strict. Focus on initiating the movement from the core.
20/15 Calorie Row
30 Toes to Bar
20 Alternating Dumbbell Snatches
Pick a med ball that you can do 20 unbroken reps to a 10/9 foot target and pick a dumbbell that you can do at least the first set unbroken up to but not heavier than 70/55. Ok to work out of order instead of waiting for an empty rower. Grab one when it’s open.
Row 1000 Meters
Rest 2 minute
Row 500 meters
Both of these rows are all-out sprints. If you row 1000 so hard that you can’t do the second 500 either well or even at all that’s perfectly fine. Think intensity.