Today was about a little give-and-take...
JB came in really excited about his WOD and that it was close to what we were going to do...
He LOVES the 20min WOD's!!!
So we (some of us) started with a bit of strength...then began (in waves) THE WOD
Squat Cleans
3 x 1 ~ Squat Cleans
Bertag's WOD (Conditioning)
4 RFT ~
500m Row*
25 Burpees
20 Lungesteps (Rt = 1, Lft = 2, etc)
* 400m Run if rower is used...
JB ~ warm-up / 19:28
Daliege ~ Clean Form / 20:34
Ethan ~ 185-185-205 / 20:13
Oz ~ 185-205-215 / 19:10
Stan ~ warm-up / 22:02 (Run=1&2, Row=3&4)
tb ~ 245-245-245(missed on 2 attempts) / 20:36 (Run=1&2, Row=3&4)
Points to note...
#1 ~ I believe E's Squat Clean is a PR!!! It was awesome to watch him miss it, then come back and get it!
#2 ~ Stan & I believe that the runs were easier than the row...it took me more time, but was less taxing on the legs (IMO). My quads are always on fire after rows...
#3 ~ OPEN SEASON is upon us...that means get ready for ROWING!!!
Speaking of the OPEN...Have you entered??? You should... Yearly time to "check your fitness"
Checkout Crossfit Games
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