CrossFit Women WOD l 08.13 p.m. & 08.14 a.m.

Kim R completes another Thruster during the recent “31 Heroes” WOD.

Skill Development & Practice l Deadlift, DB Push Jerk & Rowing
Perfect your Rowing Race Start. Work your way up to a challenging Deadlift and DB Push Jerk weight. You will use this weight for the WOD.

Row 500m

then …

16 Minute AMRAP*

10 Deadlift

10 DB Push Jerk

10 Superman

* Complete 5 Box Jumps (20″) at the following minute intervals: 0, 2, 4, 6, 8, 10, 12 & 14)

 

Posted in CrossFit Women WOD, WOD.